By Joe Selvaggio, CPT 

The Core of Your Workout

Pop-quiz: What is CORE training?  What does it mean to "train the core"?  It seems that every workout program advertised on TV discusses core training and for good reason. The core, located around your mid-section (think belly button level), is essential for the execution of almost every body movement.  Do you lift groceries out of a car? How about picking up a young child? Play baseball? Ski? Get out of bed??

The core is comprised of the abdominal muscles, obliques(transverse abdominis), back muscles plus the hips and pelvis. The core supports the upper body and organs during movement and helps stabilize the body during force producing movements such as running. I often use the saying "The stronger the front (abs), the stronger the back" and core training puts that into practice working on the entire region.

The benefits of core training include improved athletic performance, decreased risk of overall injury, decreased lower back pain and, my favorite, improved posture! So what is the best way to train the core?  Many people work primarily the abs by doing traditional exercises like crunches or sit-ups. These are good movements if done properly yet they do not target the deeper muscles of the core. The ideal core workout will target both the abs and back muscles.

One of the best tools for core work is the stability ball. The stability ball is versatile and can be adapted to meet the ability level of most people. Actually, the benefits of the stability ball stem from the fact that your body is placed in a slightly unstable environment forcing many of the core muscles to work together to maintain balance.

Here are three exercises to get you started on your way to increased core strength.*

Ball Bridge - Lie on the ball with your upper back and head resting on the top of the ball. Raise your hips to form a "table top" position while squeezing your abs and gluts. Fully exhale your breath. As you begin to inhale, lower your bottom toward the floor and repeat by exhaling and raising the hips. Keep a 90-degree angle bend in the legs.

Ab Crunches on the Ball - This exercise can be made easier or more difficult by the way the back is positioned on the ball. Lie on the ball with the mid-back at the center (top) of the ball. Keep a 90-degree bend in the legs and the hips raised. Keep the head and neck in a neutral position and relaxed. Arms can be positioned across the chest or behind the head without pulling on the neck.  Raise the chest toward the ceiling while exhaling and squeezing the abs. Moving the ball toward the lower back will make the exercise more difficult. Placing the ball more toward the upper back makes the movement less stressful.

Back Extension on the Ball - Lie face down with the ball placed between the pelvis and the abs. Extend your feet behind you and brace them against a wall. Fold your hands behind your head and raise your torso to approximately a 45-degree angle. Lower your torso and repeat.

*Always check with a trainer to ensure you are properly positioned on the ball. Every person is at a different level and not all exercises are appropriate for everyone.

"Bad habits are like a comfortable bed, easy to get into, but hard to get out of."-Anon.