You Aren’t Training Your Core and Why You Should Be.
By: Chris DiDonato, EMT-P, NASM-CPT, GFS, MMACS Fitness professionals, athletes and those interested in functional movement have been aware of the benefits of core stabilization training for decades. However, for most fitness enthusiasts, core and more importantly stability training, fall in to the gym forgotten land as if it was a fitness craze that came and went in the mid 1980s. The core is a complex grouping of muscles that comprise the pelvic floor, transverse and rectus abdominis, the internal and external obliques, glutes, diaphragm and several other smaller adductor muscles. In addition to being the body’s center of gravity, all movement originates from core musculature. In order for efficient movement to take place, an optimized core and (in my opinion, more importantly) glute complex is required. For many, the glutes are an underdeveloped muscle grouping. They are comprised of the Gluteus Maximus, Gluteus Medius and Gluteus Minimus along with other structures including the Piriformis, Quadratus Femoris, Gemellus Inferior, Gemellus Superior, and the Obturator Externus. This entire network is vital to posterior chain health and more often than not, when underdeveloped, is responsible for lower back pain.
When glute musculature is well developed, the burden of supporting the upper body is taken off the lower back (and its relatively small network of spinal muscle attachments) and transferred to the glutes, which are larger and better equipped to handle the weight load. If the thought of adding more exercises into your already packed program vexes you, fear not. Simple tweaks to the exercises you may already perform may be the answer. As with any exercise, proper form is required to perform the following exercises. Without proper form, you are wasting your time and increase the chances of injury tenfold. If you are new to core and glute work, simply start by taking some of your seated lifts and perform them while standing. Engage the core by drawing your navel (belly button) to your spine, while being able to breath normally. There is a fine balance in doing this and you will quickly master it. To progress these movements, begin to perform single leg movements (such as the single leg cable row, demonstrated here). After the single leg movements are mastered, elevate your core game by utilizing a bosu ball, balance board or other unstable surface. Keep in mind, your body enjoys being placed in safe, 5
