Core Muscle Fitness

Core Muscle Fitness

The core muscles are the trunk muscles extending from the hips to the upper back, including those in the abdomen, pelvic floor, sides of the trunk, back, buttocks, hip, and pelvis (Figure 5.5). There are 29 of these muscles, attached to the ribs, hips, spinal column, and other bones in the trunk of the body. The core muscles stabilize the spine and help transfer force between the upper body and lower body. They stabilize the midsection when you sit, stand, reach, walk, jump, twist, squat, throw, or bend. The muscles on the front, back, and sides of your trunk support your spine when you sit in a chair and fix your midsection as you use your legs to stand up. When hitting a forehand in tennis or batting a softball, most of the force is transferred from the legs and hips, across the core muscles, to the arms. Strong core muscles make movements more forceful and help prevent back pain.

During any dynamic movement, the core muscles work together. Some shorten to cause movement, while others contract and hold to provide stability, lengthen to brake the movement, or send signals to the brain about the movements and positions of the muscles and bones (proprioception). When specific core muscles are weak or tired, the nervous system steps in and uses other muscles. This substitution causes abnormal stresses on the joints, decreases power, and increases the risk of injury.

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The best exercises for low-back health are whole-body exercises that force the core muscles to stabilize the spine in many different directions. The low-back exercises presented later in this chapter include several exercises that focus on the core muscles, including the step stretch (lunge), side bridges, and spine extensions. These exercises are generally safe for beginning exercisers and, with physician approval, people who have some back pain. More challenging core exercises utilize stability balls or free weights. Stability ball exercises require the core muscles to stabilize the ball (and the body) while performing nearly any type of exercise. Many traditional exercises with free weights can strengthen the core muscles if you do them in a standing position. Weight machines train muscles in isolation, while exercises with free weights done while standing help train the body for real-world movements an essential principle of core training.

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