Champions Have a Strong Core 

By Katherine Rodriguez B.S. Sports Management, Certified Fitness Trainer 

April 23, 2008 

The “core” has been a term thrown around the fitness and sports arena for quite some time.  Although having a strong core is often referred to as essential for success, few people know the true meaning of the core and how to properly strengthen it.

    What makes up the core?   The core is the band of abdominal, lower back and upper gluteus maximus (buttock) muscles.  The core is important for sports performance because it provides structure for many athletic movements.  A strong core can improve power, flexibility and range of motion.  When one element of the core is weak, sports performance suffers and risk of injury increases. 

   Now that it is clear that core training should be a big part of athletic training and preparation, here are some basic exercises for strengthening the core. 

• Crunches are a great starting point for those who are beginning an exercise program.  Crunches can be done almost any where on a flat and comfortable surface.  Lie down flat on your back with knees bent.  Crunch your abdomen as you curl forward towards your knees.  Exhale as you crunch up and inhale down.  Slow and controlled movements are better than quick bouncing actions. 
• Planks are a total core workout.  On a flat surface, face down, lift your body and hold yourself up on your forearms and toes.  You should be flat like a board.  Try to hold this position for 30 seconds.  Make sure you breathe.
• Stability Ball exercises were almost solely designed to strengthen the core.  Both crunches and planks can be done on the ball.  Torso twists with a weighted object will help target the obliques.  In addition, back extensions can be done on the ball and can strengthen the lower back. 
• Pilates is an exercise technique that emphasis core movements. 

    As always, please consult a physician before starting an exercise program.  Children should be supervised by an adult during exercise.