The Core of Fitness

The term "core" is thrown around a lot in the fitness community; so much so that it has almost become some sort of amorphous anatomical celebrity. Everyone seems to have their own theories and methods of strengthening their core, and all of these vary in legitimacy. Despite all of this hype, our cores really are important and play a crucial role in basic, functional fitness.

First, a basic definition. "Core" refers to the muscles in the lumbo-pelvic region, the hips, abdomen, and lower back.

As you can see, there's a lot going on in this region of our bodies (these pictures don't even label half the muscles that they could).

So why is the core so important? Our cores are what keeps us erect, balanced, and moving properly. Lets say you're walking and someone bumps into you, and then maybe you lose your balance momentarily, but you stabilize yourself and continue walking forward-- well, your core just activated.

For a region of our bodies that serves such a basic and important purpose, it is easily the weakest parts of most people's bodies, even those who work out regularly. Many don't realize how deep the muscles of the core are; blowing through a couple sets of crunches just isn't going to cut it, folks. The key to activating the deeper parts of the core, most notably the Transverse Abdominis, is to learn how to properly brace your abdominals.

This is a bit blunt: but you know that feeling when you stop the flow of urine? Try doing that (not while actually peeing, please) and then draw your belly button towards your spine. I recommend doing this while laying flat on your back. Once you have mastered this and you have become familiar with this feeling, i.e. how to properly brace your abs, you will know how to get the most benefit out of all of your strength training. Any lift, from squats to bicep curls, should be performed with abs braced. This will help with core strength, proper technique, and improving posture.

Here's some of my favorite and highly effective core strengthening exercises:

1.) Planks (all varieties) 

Time yourself while holding the plank position and try to work up to 1+ minutes. A good way to increase the intensity and add more balance to the plank is by putting your elbows up on a stability ball.

2.) Bird-Dogs



3. Supermans



If these exercises are too advanced for you, that's fine! No worries. Just practice activating your core and bracing your abs a couple times a week, and then try starting off with a plank using your knees for support.

"Core" is not a misnomer; this complex system of muscles are essential to human movement, they are at the core of our very being.