The middle third of our pillar is the "core," which consists of the muscles of the abdominals, torso, and lower back. It's the vital link between shoulder and hip stability, and it includes such muscle groups as the rectus abdominis, transversus abdominis, internal and external obliques, lats, the erector spinae, and many small stabilizer muscles between the vertebrae of the spine.
These are the tiny muscles that often get shut off because of a back injury and never become reactivated, causing long-term back problems. These small stabilizer muscles cannot function alone; they must be helped by training the muscles of the core to become strong and stable with the right types of recruitment patterns that will enable them to work in tandem with the shoulders and hips.
Core training is not just about the abs -- abs are less than a third of the equation. Countless books and magazine articles promise great abs, and though many of them have terrific exercises that we believe in, they're of little use unless done in conjunction with exercises aimed at integrating your shoulders and hips.
Instead of just focusing on the abs, we want to create the framework for all movement. The aim isn't just a well-sculpted midsection; it's a high-performance core.
In order to maximize the benefit of the exercises in this book, it's important to keep your tummy tight, not just while exercising but all day. Think of your tummy flat against the hip bones. Keep your tummy tight, as if pulling your belly button off the belt buckle. This isn't the same as sucking in your gut and holding your breath. Keep the abdominals in, but still breathe.
The abdominal and lower-back muscles work as a team. The point guard is the transverse abdominis, which is the first muscle that's recruited each time you move. If you can keep that "TA" activated and your tummy tight, you'll be well on your way to optimum movement and preventing long-term deterioration.
Reprinted from: Core Performance Essentials: The Revolutionary Nutrition and Exercise Plan Adapted for Everyday Use by Mark Verstegen and Pete Williams © 2005 Rodale Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at www.rodalestore.com.
Mark Verstegen is the founder and president of Athletes' Performance. He has trained hundreds of elite athletes, both abroad and at the company's facilities in Tempe, Arizona, and Carson, California. A world-renowned performance coach, consultant, and motivational speaker, he lives in Scottsdale, Arizona.
Pete Williams is a veteran journalist who writes about fitness, business, and sports. He is a contributing writer to Street & Smith's SportsBusiness Journal and is the author or coauthor of six books, including the Rodale books Core Performance and Fun is Good. He lives in Safety Harbor, Florida.
For more information, please visit www.coreperformance.com.
Published: 03/15/06
