Integrating Core Stabilization into Your Workouts

Stabilization is a hot topic in the fitness industry over the past few years. But what is stabilization? Stabilization can be defined as the body's muscular systems ability to support (stabilize) the body during movement.

For most fitness enthusiasts, core training is a foreign topic. Exercises designed to build strength in the chest, back, shoulders, legs and arms are typically chosen over exercises designed to improve the strength of the core. The "core" is defined as the muscles surrounding the cervical (neck), thoracic (chest), lumbar (low back), pelvic, and hip area. The core is the foundation for all movement patterns to occur. A strong efficient core is necessary for proper movement to occur. Allowing other muscles to become strong before the core can lead to injury at some point in your body. For example, most people have tight hip flexors, quadriceps, and psoas. When these muscles are tight they cause the stabilizing muscles of the core (transverse abdominals, multifidi, and glutes) to become lengthened and therefore weak. When muscles become weak, they cannot work efficiently and the tight muscles take over their function.

Picking an object up off the floor is a great example of how your core "braces" the body to prepare for the lift. As you lift the object off the floor, your core stabilizes the body and allows efficient movement to occur to transmit force through the lumbar spine and out through the body. If your core is not strong enough and proper postural positioning is off, the body cannot properly handle the weight of the object and injury can occur. For example, if the back is rounded through the shoulders as you pick up a box of books, the center of gravity shifted forward and away from the body putting enormous strain the lumbar discs. Repeated stress on the lumbar disc will lead to a serious back injury at some point.

Mastering of basic exercises designed to recruit the deep abdominal stabilizers is a must for proper progression to occur. The first level is to begin to re-teach the muscles deep in the abdominal wall to fire properly. Teaching a client to "brace" their abdominal wall is the key to building proper stabilizing within the lumbo-pelvic hip region. These exercises are done on a stable environment (floor). Exercises in the first level typically are held for a period of time to allow the deep stabilizing muscles to improve their functional capacity.

Once the basic concept of abdominal bracing is mastered after a couple of days, the next level can be obtained through challenging the stabilizing muscles through movement of the spine or the arms and legs in a semi-stable environment. Stability balls are commonly used and are a great way to build core stability. Other ways to increase the intensity is to raise a limb off the ground to force the body to hold a posturally correct position with good core stabilization.

As core stabilization improves challenging the body becomes a function of being creative and safe. Try a multi-joint exercise in different directions to create better core stabilization. For example, lunge to the front, back, and to the sides combined with an overhead press requires a great deal of core stabilization.

Building a strong core is more than just endless crunches and leg raises. Fitness professionals have the knowledge to help you build a strong core effectively and safely. By being creative, you can build a strong core in no time, just in time for spring break.

Dave Radin, BS, CSCS, NASM-CPT. Dave Radin has been working with individuals for over 12 years helping them reach their health and fitness goals, whether weight loss, general fitness, or sport specific. He has authored articles on various fitness topics. He lives in the Charlotte area with his wife, Randi, and his son, Matthew.

You can contact him at davefradin@netzero.net or check out http://www.lakenormanfitness.com

Exercise Equipment | Power Tec | Body Solid | Power Block | Star Trac
Commercial Equipment | Weight Sets Accessories | Home Gyms
Cardio Equipment | Package Deals | Elliptical Trainers | Treadmills
Exercise Bikes | Barbells | Dumbbells | Weight Plates | Weight Racks
Cable Attachments | Bars & Collars | Yoga / Pilates | Energy Drinks
Workout Clothing | Bodybuilding Supplements | Fitness Equipment

All Products | Shipping/Payment INFO | Shopping Home Page
Home | Order Info | Testimonials | Links | Link Exchange | VIEW INTRO | Definesions
Bodybuilding Information | Fitness Models | Female Bodybuilders| Male Bodybuilders
About Us
Exercise Equipment and Home Fitness Equipment Home Gyms for sale Free Weights - The Bench Press

Fitness Equipment, Exercise Equipment, free weights, home gym, lifting weights, weight lifting equipment, home exercise equipment, commercial exercise equipment, fitness equipment, home fitness equipment, commercial fitness equipment, weights, free weights, dumbbells, treadmills, elliptical trainer, elliptical trainers, elliptical machine, elliptical machines, stationary exercise bikes, barbells, Supplements, Discount Exercise Equipment, discount fitness equipment, supplements, dietary supplements, nutritional supplements, herbal supplements, weight loss supplements, vitamin supplements, protein supplements, bodybuilding supplements, abdominal equipment, aerobic equipment, home gyms, men's fitness, women's fitness, weight training equipment, exercise cycles, cross trainers, equipment accessories, bench press, Tampa Bay Floridadiscount exercise equipment, discount fitness equipment, buy fitness equipment, physical fitness equipment, fitness equipment uk, universal fitness equipment, hoist fitness equipment, exercise equipment, total fitness equipment, fitness equipment manufacturers, fitness equipment, fitness gym equipment, gym equipment, york fitness equipment, exercise machines, pilates reformer, workout equipment, gym bags, pilates equipment, exercise mats, fitness gear, gym mats, weightlifting equipment, fitness machines, workout machines, elliptical machines, workout gear, exercise balls, pilates machines, athletic supply, cardio equipment, cardio machines, bodybuilding equipment, workout benches, cybex equipment, kickboxing gear, pilates mats, gym machines, aerobics equipment, exercise equip, used fitness equipment, used exercise equipment, aerobic equipment, kickboxing equipment, fitness equipments, fitness supplies, cybex fitness equipment, gym supplies, workout mats, athletic equipment, exercise equipement, weider equipment, treadmill mats, exercise gear, used gym equipment, workout bench, athletic gear, workout bags, kickboxing bags, fitness mats, fitness equipement, racquetball racquets, cybex machines, treadmill equipment, exercise benches, fitness balls, supply and demand curves, treadmill belt, commercial gym equipment, exercise bench, 2nd wind exercise equipment, pump curves, commercial fitness equipment, la gym equipment, life fitness equipment, athletic bags, racquetball equipment, weider weight bench, fitness bench, exercise equipment reviews, western athletic supply, dumbbell bench, dumbell bench, elliptical exercise machines, athletic supplies, fitness equipment stores, athletic training supplies, recumbent stationary bike, fitness equipment reviews, best exercise equipment, best elliptical machines, athletic supply redmond, abdominal exercise equipment, universal gym equipment, weider exercise equipment, supply curves, elliptical exercise equipment, gym bench, exercise equipment stores, fitness exercise equipment, weider fitness equipment, golds gym equipment, elliptical equipment, exercise belt, weightlifting belt, gold's gym equipment, commercial exercise equipment, ab exercise equipment, gym supply, dp exercise equipment, stationary exercise bike, hoist exercise equipment, interlocking exercise mats, fitness equipment for sale, fitness equipment parts, weider bench, exercise equipment for sale, nautilus fitness equipment, chinese exercise balls, precor exercise equipment, cheap exercise equipment, professional gym equipment, athletic supply co, exercise equipment rental, porter athletic equipment, gym equipment for sale, athletic mats, golds gym weight bench, precor fitness equipment, life fitness exercise equipment, second wind exercise equipment, fitness equipment review, precor elliptical machines, fitness supply, exercise equipment review, nautilus exercise equipment, used pilates equipment, precision fitness equipment, american fitness equipment, leisure equipment, hoist gym equipment, workout balls, athletic supply company, hydraulic exercise equipment, bowflex bench, gym floor mats, fitness equipment rental, fitness equipment store, pilates reformer exercises, pilates balls, precor equipment, marcy fitness equipment, fitness equipment dallas, weightlifting bench, chuck norris exercise equipment, eliptical exercise machines, exercise equipment northwest, cybex gym equipment, fitness equipment sales, used workout equipment, gazelle exercise equipment, bofybuilding equipment, bodybuilding workouts