When you think of core strength training, you most likely think of traditional crunches and sit ups that work only your abdominals. But the core is much more than that, it consists of all the muscles that stabilize the pelvis. The core is the center of gravity and where all our movements begin and end. The muscles that make up the core are responsible for controlling all your movements in all directions. Core strength training can relieve low back pain, prevent injury, and improve your overall muscular balance.

Your core consists of stabilization and movement muscles, which initiate and maintain proper muscular balance during all movements. You use your core muscles during all movements, including common daily movements and physical activity. Develop your core strength and you will improve your physical well being whether you are climbing stairs, picking up objects, walking, running or weight training.

If your stabilizer muscles are week, secondary muscles take over the job of a primary muscle which leads to muscular imbalance, pain and eventually injury. To develop a truly strong core you should target both your movement and stabilization muscles in your core strength training routine.

Stabilization muscles include the deep layer of muscles including the lumbar multifidus, internal obliques, diaphram, pelvic floor muslces, transversospinalis, and transversus abdominis. The movement muslces include the more outer layer muscles such as the six pack and include the external obliques, rectus abdominis, latissimus dorsi, iliopsoas, hip abductors, hip adductors, erector spinae, and hamstrings.

Core strength training programs usually neglect the stabilization muscles which is why so many people experience low back pain and eventually injury. Core exercises that work the stabilizer muscles can improve overall fitness, low back pain and prevent injury.

Core strength exercises like sit ups and crunches work only the core movement muscles. If you perform them with week stabilizers you will increase low back pain and eventually injury yourself because they will place too much stress on the discs of the spine. But perform theses exercises with strong stabilizers and you will trim down your waist and protect your spine.

Having strong abs doesn’t mean you have a strong core. Even some who have six packs may experience low back pain and injury due to week stabilizers. Very few people actually have strong cores. A strong core requires a program that strengthens both the stabilization and movement systems.

Example stabilization exercises include marching, plank, bridge and cobra. Example movement exercises include sit ups, crunches, leg raises, and back extensions. There are many variations to these exercises. Include at least one stabilization and one movement type exercise in your core strength training program for optimum results.