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What is core strength training? Most people think of exercises that work the abdominals such as crunches and sit ups. The core however is much more than that and consists of all the muscles that stabilize the pelvis. It is the center of gravity and where all our movements begin and end. The muscles that make up the core control our movements in all directions. Proper core strength training can relieve low back pain, prevent injury, and improve your overall muscular balance.

The core is made up of stabilization and movement muscles which initiate and maintain proper muscular balance during all movements. Developing core strength is crucial to your physical well being whether you are climbing stairs, picking up objects, running, walking, or weight training.

If your stabilizer muscles are week, secondary muscles take over the job of a primary muscle which leads to muscular imbalance, pain and eventually injury. To develop a truly strong core you should target both your movement and stabilization muscles in your core strength training routine.

Stabilization muscles include the deep layer of muscles including the lumbar multifidus, internal obliques, diaphram, pelvic floor muslces, transversospinalis, and transversus abdominis. The movement muslces include the more outer layer muscles such as the six pack and include the external obliques, rectus abdominis, latissimus dorsi, iliopsoas, hip abductors, hip adductors, erector spinae, and hamstrings.

Core strength training programs usually neglect the stabilization muscles which is why so many people experience low back pain and eventually injury. Core exercises that work the stabilizer muscles can improve overall fitness, low back pain and prevent injury.

Core strength exercises such as crunches and sit ups target the movement muscles. It’s important to strengthen these muscles but performing them without first building stability can lead to injury. They can actually place too much pressure on the discs of the spine if your stabilizers are week and lead to serious pain and eventually injury to the spine.

Having strong abs doesn’t mean you have a strong core. Even some who have six packs may experience low back pain and injury due to week stabilizers. Very few people actually have strong cores. A strong core requires a program that strengthens both the stabilization and movement systems.

Exercises that target the stabilization system include the bridge, plank, marching and cobra. Exercises that target the movement system include crunches, sit ups, bicycle crunch, leg raises, reverse crunches and back extensions. There are many variations for these exercises. Combine one from each in your core strength training program for the best results.