Core training to promote a strong spine.

So why should we include a core training program into our fitness routine?

Well apart from the benefits mentioned earlier it is worth adding some more:

• Core exercises develop the deep abdominal muscles. The main one is called the transversus abdominis or TA. This muscle surrounds your entire waist. It acts to support your abdominal structures, including your lower back.

• Core training focuses on the TA where more traditional abdominal training routines only target the superficial muscles such as the rectus abdominis (more commonly known as the "six pack")
  
• Core training flattens your abs better and faster - result you look good in trunks / bikini!!

• It can stabilize your lower back by strengthining your TA, Multifidus, erector spinae, longissimus thoracis, rectus abdominis and the internal and external obliques. This helps to free up and provide weight bearing support to your spine. Allowing it to move your body around!!

• Provides improved balance and cooridination.

• Provides greater flexibility.

• Improved respiration and lung capacity. As the TA is directly connected to your diaphragm. A stronger core equals greater improvement in breathing in and out. The benefits of greater lung capacity means more oxygen and this means better performance of your bodies metebolic and biological functions.

• Improved physical strength, The core muscles act as a strong support for the spine. This means greater improvements in overall strength and protection when performing powerful lifting moves such as the squat or deadlift.

• Also a stronger core means you are less likely to be prone to lower back pain!

As you can see the benefits are many. A strong core equals improved all round athletic performance, health and well being.

But now we have to put the core training into practice ....

Exercises to activate the core muscles

First we must learn to activate the main internal core muscles such as the TA. This is especially important if you are rehabilitating from injury or surgery...

Exercise for the Transversus Abdominis(TA)

Lay down on your back with knees bent. The lower part (lumber region) should be neutral, that is niether arched or flattend to the floor but aligned normally with a small gap between the floor and your back.

Breathe in deeply and relax all your stomach muscles. Breathe out and as you do so draw in your lower abdomen as if you are trying to pull your belly button in, towards your spine. Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension. Repeat 5 to 10 times.

• Do not allow the whole stomach to tense up or your upper abs bulge upwards (this means you have recruited the six pack instead!!)


• Do not brace the TA to hard - it is endurance we after not max strength.


• Do not tilt your pelvis or flatten your back as this means you will lose that neutral position we want to learn to stabalize.


• Do not hold your breath - this means you are not relaxed.


• Do use your fingers to feel for the correct tension on either side of your lower abdominen

When you have mastered this apply it to lying on your front, sitting, standing and four point kneeling making sure your lower spine is in the neutral position.

Exercise for the Multifidus(MF)

This one I practise at work alot as it relieves the aches in my back which I still get following my surgery...

Stand with one leg in front of the other, hip width apart. Rock your weight forwards and backwards. Feel the deep muscles as you practice this by placing your fingertips just below your lower abs at the top of your groin area on the left and right side ( er thats your own groin area just to be clear).

If you are seeing a physiotherapist or other trained professional they can show you exactly where.

Try to squeeze the the deep muscle area more strongly as you repeat the exercise.

Note: Walking is another great exercise to help stimulate these muscles.

The above exercises are a great way for those of you (such as myself) who are recovering from lower back surgery, for example a microdiscectomy or from sports injuries. They provide a gently introduction to core muscle workouts.

They also serve as an excellent way for those of you who have never performed core training to recorgnise these muscles and understand how they feel to be activated.

Also they are only a small example of some of the exercises or methods used to activate the TA and MF. There are pleny more for you to investigate and practice.

I do recognise for most of you who are at a good level of fitness these may appear to be too gentle. Don't be put of because now we can move on to a Core Training Routine.

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Example of a Core Training Routine

With all exercises try activating your TA first this will help to focuse the core muscles even more. For more tips on core exercises read this article by Nick Nilsson

1) Plank Exercise
Put a comfortable Yoga mat on the floor and assume the push up position supporting your upper body weight on your forearms.
Distribute your weight evenly between your toes and forearms.
Keep your body in a straight line like a broom and pull in your belly button.
Hold this position for 2 seconds, maintaining your body in a straight line.

2) Superman Exercise
Now lie on the mat with your face facing the floor. At the same time raise your arms and legs off the floor, using your pelvis to hold your weight.
Feel your back tightening and place your body into a hyper-extension position. Hold this position for at least 2 seconds.

3) Sit Up Exercise
Turn and lie on the mat with back facing the floor. With your feet on the floor, bend your knees to 90 degrees if you can. Put your hands over your knees and slowly lift your upper body by raising your shoulders and upper back off the floor (the crunch). Keep your eyes straight and fixed as you lift your upper body. This will help prevent bending your neck or discomfort. Slide your hands up over your knees until you are sitting, and then lower yourself slowly to the floor. Complete the specified number of sit-ups (dependent on fitness level).

4) Pelvis Tip Exercise
Once more lie on your back on the mat. Place your hands on the floor by the side of your hips. Now with your feet on the floor, bend your knees at 90 degrees. Still with your hands on the floor raise your hips slowly from the floor until from your knees down your legs are in a straight vertical position.
Do not move your shoulders away from the floor, only your pelvic region. Hold this position for 1 second.
Then slowly lower your hips to the floor. Repeat this process at least 3 times (more with practice and increased fitness level).

5) Bicycle Exercise
Lie on your back on the mat. Place your hands by the temples on your head. Bend your knees to 90 degrees and relax your feet on the mat.
Assume crunch position and begin cycling. Bring your left elbow to your right knee, and relax. Bring your right elbow to your left knee, and relax.
Do not bend your neck to avoid discomfort. Repeat process at least 3 times (increase as you improve your fitness level)

6) Leg Raise Exercise
Lie on your mat with your back facing the floor, with body flat with legs straight.
With your arms by your side, raise your legs together until bottom of your feet is pointing up to the ceiling in a 90 degree position.
Use mid section of your body to push legs higher into the air with a quick thrust. Then slowly lower legs together towards the floor. Repeat this exercise at least 3 times (increase repetitions to fit your personal fitness).
Inhale during the relaxation stage of these exercises and exhale during the work stage.

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The above are just some of the basic, more common exercises.

However a core routine can be quite diverse and incorporate various types of equipment such as the swiss ball.

Just remember to keep your core training routines varied and to incorporate them into your normal fitness routine.

For further information regarding core exercises then why not have a look at this article by Nick Nilsson (if you have not already done so!).