As I train more and more people, I realize how misguided we are about core workouts and the importance of properly developing the two core areas of our body. Yes, we actually have two core areas - an outer layer and an inner layer. The outer layer is the more popular, the one that most of us work on by attending those 10-15 minute core classes or workouts a few times each week. These are the muscles that give us a flat stomach, or better yet that 6-pack appearance. Most of us are well versed in this area and if not, just pick up a fitness magazine.
The other area is the inner core. These are the smaller muscles that surround the spine and low back. They keep us standing tall and keep us from collapsing. This is our balance and stability center, our lift, reach, twist and turn center. Our inner core is a place that cannot afford weakness, and one that we tend to ignore mostly because we are unaware of its importance. Seldom do I hear people talk about wanting a strong back and strong inner core for balance and stability reasons - people generally want what looks good over what is functional and what feels good (sort of like women's shoes). However, the benefits of developing a functional and strong core are tremendous for everyone, including the aging person wanting to stand tall and remain balanced, to athletes of all ages and abilities wanting to improve their sport. Strengthening the inner core keeps us free of back pain, gives us good posture, quickness, stability, balance and coordination.
Working on inner core exercises ignites the core muscles that we need to keep our posture in line. This is a two way street (good news!) as working on our posture and form also improves the inner core muscles. The simple acts of proper posture while standing and sitting tall activates our inner core muscles. When you are at your desk be sure to sit tall. Think of how a child sits, usually perched on the edge of their seat, sitting very straight with shoulders back, tummy's tucked and low back muscles activated. They are utilizing all of those vital core muscles while maintaining good posture. These are the same principles we should use while standing, and some simple things you can do to start working those muscles. To get a more thorough inner core workout, check with a fitness professional who can guide you through balance and stability work in each exercise session.
A good fitness trainer will work on core muscles throughout a workout session by incorporating a range of movements that utilize the inner and outer core muscles. They will also give verbal ques that remind you to activate the core continuously as you work. This not only helps strengthen those inner and outer layers of muscle, but it helps keep you safe as you use good form and proper posture while performing the exercises. Yoga is a fabulous way to increase core strength, stability and balance, as are Pilates classes. I am always hesitant to recommend home dvd workouts as I know a number of people who have strained muscles, back muscles in particular, while working out at home in front of the TV. If you are a dvd workout fan, my advice is to be sure that you feel confident with proper form before attempting to workout alone, nobody wants to be that person yelling, "Help, I've fallen and I can't get up!"
~One Body, One Life~
Jennifer
