If you are the least bit interested in getting in shape and looking fit and healthy, you’ve probably heard about the importance of having a strong “core.”  But what does a “core training” mean?  Well, let’s define it, understand its relevance, and then look at some of the great equipment available to help you develop and maintain it.

Your “core” is the midsection of your body from your groin to your shoulders.  It includes the pelvis, glutes, abs, back and chest muscles. These muscles work together to control movements, transfer energy, shift body weight and move in any direction.

Core strength distributes the stresses of weight bearing and protects your back. It’s these core muscle groups that work in harmony to transfer power from the legs to the upper body and vice versa. Every move you make starts from your core.   In order to be effective, core conditioning exercises need to target all these muscles.  A flat tummy or “six-pack” abs doesn’t mean you have a strong core. Strong abdominals without strength in the muscles in your back, hips and glutes won’t provide the benefits of core fitness:

• Good posture
• Greater balance and stability
• Improved body control
• Increased power output to your extremities – your shoulders, arms and legs
• Reduced risk of injury
• Decrease in, or prevention of, low back pain

The following is a list of products that you can use to develop and strengthen your core region.

1. An exercise mat.  Whether you’re performing the standard crunch, the bicycle, a reverse crunch, or any other floor exercise, a thick mat will protect your from a cold, hard floor and offer cushioning for your spine, elbows, hips and knees.
2. Exercise ball.  The exercise ball is known by many names, i.e., fitness ball, stability ball, balance ball, Swiss ball, yoga ball, etc.  By performing standard floor exercises on one of these balls, you’re increasing the level of difficulty by adding balance and leverage challenges and increasing your range of motion. You can even use them as chairs … get a workout while sitting at your desk or watching TV.
3. Foam Roller.  Increase the intensity of your mat work by performing ab exercises or chest presses while balancing on its unstable surface.
4. Stability or balance disc.  A very versatile piece of equipment.  I use this on my chair while sitting at my desk (I’m using one now).  It engages the core muscles that are normally at rest while sitting.  The disc can also be used to stand on – try it while doing squats or lunges; or sit on it while doing crunches.  Many of the exercises that you perform on a balance ball can be performed on the disc.  It allows for an increase in your range of motion but offers a little more stability and takes up less space.
5. The Ab Wheel.  This is an extremely effective piece of equipment when used properly.  It isn’t for beginners, though.  It requires both abdominal and back strength and a lot of control.
6. Balance Board or Core Board.  Different products, but same results.  Stand on it with one or both feet for balance training. Excellent for yoga, skiing, golf, martial arts, soccer and any other activity that requires good balance and lower body strength and agility.
7. Resistance Bands & Toning Tubes.  The use of bands and tubes create tension throughout every part of your exercises.  You recruit more muscle fibers to maintain good form and to keep your movements smooth.
8. Dumbbells and Workout Bars.  If you want to maximize your strength gains, you have to add resistance to your core exercise, especially once they become easy.  Adding strength training with weights to your workout challenges you to maintain good form and stability while building and toning your muscles.
9. Push Up Bar.  One of the best exercises you can perform for total body strength is a push up (just ask Jack LaLanne). Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs. A push up bar provides a variation to the standard push up by increasing your range of motion while reducing stress on your wrists and forearms.
10. Pull Up Bar.  One of the most overlooked exercises for building upper body, back and core strength.  Add a pair of ab slings to work out the lower abs and hip flexors by hanging from the bar and trying to lift your knees.

Core stabilizing and strengthening exercises should be a part of every fitness program.  Core exercise equipment will help you reap the benefits of  a strong core:  you’ll stand straighter, look leaner, feel stronger and perform better.

This entry was posted on Thursday, December 10th, 2009 at 4:16 pm and is filed under Shaping Up. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.