Special to the Mercury

The term “core training” often prompts confusion. Every movement you make originates in the core, whether brushing your hair, pushing a grocery cart or running after the kids.

Your body’s core is the midsection, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. If the core is not properly conditioned it will limit your physical abilities. Core training supplies a solid base for strength, stamina, correct posture and top form in most sports. Simply put, core training strengthens the muscles of the torso, pelvis, and back, allowing them to work together creating a strong physical foundation. From the power of that centre, the arms and legs can move fully and freely without additional strain. That’s core strength.

The muscles involved start with the abdominals: the rectus abdominis—the “six pack”; the obliques—running diagonally toward the pubic bone; and the transverse abdominis—deep below the six-pack.

The back contains a crucial stabilizing musculature: the spinal erectors—dual muscular columns on either side of the spine; the trapezius and rhomboids—to stabilize the shoulder blades; and the latissimus dorsi—“lats” to you—which involve arm movement.

In the pelvic area, there are the hip flexors that allow you to raise your leg, as well as hip rotators. The hamstrings, abductors, and adductors provide an important pelvic-leg connection. And finally, there are the gluteals, which allow for powerful backward kicking—and much, much more. The saying you are only as strong as your weakest link holds true in the case of your core.

Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine. Training the muscles of the core also corrects postural imbalances that can lead to injuries.

There are a variety of exercises and equipment available for core training. The most important exercises—in my opinion—are body-weight exercises. They are very effective for developing core strength, and can be done anywhere.

Bridges are a great example of a perfect core exercise. Here are three examples to try on a floor mat:

Prone bridge: In a prone position—face down—balance on the tips of the toes and elbows and maintain a straight line from your head to your feet. This makes the front and back muscles of the trunk work together.

Lateral bridge: In a sideways position, balance on one elbow and the side of one foot. This requires a co-ordination of the abs and the pelvis.

Supine bridge: Lying face up, raise the hips so that only the head, shoulders, and feet touch the mat. This strengthens the glutes.

Push ups, squats, hip lifts, lunges and back extensions are all great exercises to help develop a strong core.

Using Equipment

A variety of exercise equipment is available that can be used to train the core. Some of the best products for developing core strength include medicine balls, kettle bells, stability balls, bosu balls, balance boards and dumbbells. These types of fitness equipment create instability needed to engage the core muscles to maintain balance. They are challenging, fun but gentle. You will be amazed at how quickly you feel the muscles being used.

Pilates and yoga are two forms of exercise that will help develop core strength. The biggest benefit of core training is to develop functional fitness—that is, fitness that is essential to both daily living and regular activities.

Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body-core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.

Guelph-Based Personal Trainer Marla Arndt Owns and Operates Frameworks Fitness Studio. She Can Be Reached Via Her Website at Www.Frameworksfitness.Com. Her Column Appears Every Other Week.

The ab wheel that I have is almost as old as I am. Yes, they have been around that long. It was originally my parents and I can remember using it as a young teenager (about 30 years ago). I absconded with it when I moved out on my own. I enjoyed using it then and I enjoy using it now.

When you begin using the ab wheel you will most likely have to begin on your knees. While on your knees, grab each handle with your hands and slowly begin to slide it away from your body. You want to reach the position where your arms are extended fully over your head and your body is virtually touching the floor. Now slide it back up. You can see how well this works your abs. Trust me you will be sore the next day.

When you master this part of the ab wheel you can begin to try the advanced version by performing the same exercise from a standing position. I am not going to mislead you. This is tremendously difficult but I am confident you can find success if you work at it. You will probably think I am crazy the first time you try it.

In order to build up to the point where you can do this you will probably need to take it in stages. Perform the exercise and just before you feel as if your are going to collapse to the floor roll back to your feet. In time you will be able to get lower and lower until you are able to perform it without problem. Don’t give up.

There are fancy ab wheels on the market that allow you to hook your feet into straps on the wheel and present you with the opportunity to perform more advanced exercises. I do not have one of these yet but I am quite interested. If you want to learn more about it you can click on the picture below.