How to properly train your core

85% of the U.S. adult population experience chronic lower back pain. In most cases, it is due to imbalances in their kinetic chain. Training your core is a vital element to a successful fitness routine, but it is very important to safely and effectively train this area through proper progressions.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Unstable (controlled) surface
• Willpower
• Desire

1. Muscles That Make Up the Core Step one (phase 1) to training your core is first acknowledging what the core is and which muscles that make up the core.
   The Core has been defined as the lumbo-pelvic-hip complex, which makes up more then just your abdominals. The primary core also represents your hip adductors, hip abductors, obliques, diaphragm, and back musculature. (There are many more smaller muscles within)
2. While beginning or implementing core training into your exercise program, it is important to understand that a progressive and systematic approach is important to ensure safety and effectiveness.
   There are two systems in training your core:
   1) Stabilization
   2) Movement
   This article will focus one the first phase.
   
   You must first strengthen your stabilizers before formally training the movement system. Basically, this means you must work inside out.
   The stabilization system consist of mostly internal muscles within the core. They can be targeted during training through isometric holds and using controlled but unstable surfaces that you would normally use while performing conventional exercises.
3. Examples of core training exercises:
   -Swiss ball dumbbell presses
   -Barbell squat on cushions
   -Bicep curls on a Bosu Ball
   -Side bridge

Tips & Warnings

• Be sure to master the exercise on a stable surface before progressing to a more unstable base of support.
• Change it up! We are creatures of habit and adapt of to our surrounding including our exercise routine. Every so often, try something new or hire a qualified personal trainer to help you reach new heights!
• Always consult a physician before engaging in any exercise regimen