There are several major muscles that comprise the core portion of the human body. The lumbar spine is supported by a variety of core muscles, including Transversus Abdominis, multifidus, Internal Oblique, paraspinal, and the pelvic floor muscles. Exercise physiologists have found some interesting facts about the way these muscles work. It turns out that the muscles themselves anticipate the various forces that act on the spine, and are capable of pre-stabilizing the area. Working in concert, the muscles provide this stabilization.
The question then follows, what is the best way to train and optimize these muscles for the best physiological result? Depending on the goal of the exercises – is the person a specialized athlete, for example – the regimen may vary. For the purposes of this article, we’ll focus on an average individual seeking improved physical fitness and less lower back pain. For this type of person, surprisingly enough, the muscles do not have to be extremely strong. The trick is that they should be toned, correctly coordinated, and working together fluidly. Properly toned and built, these muscles keep the spine in a correct position, producing the ‘S’ curve associated with a healthy spine.
The best starter exercise for improved core strength is to contract the Transversus Abdominis and multifidus at the same time. You can perform this exercise by lying down on a mat, on your back, with your knees bent. Lie down normally, naturally creating normal alignment with a small gap between your lower back and the floor. Take a deep breath, and relax the stomach muscles. In the next breath, bring your abdomen inwards, as though you are trying to put your belly button to the floor. Imagine zipping up your jeans, a method Pilates teachers use to teach the technique. Hold this position for 10 seconds, and repeat the movement 5 – 10 times. Once you get used to it, you can actually perform this exercise in a variety of positions, including standing and sitting.
Next, try the lying leg life stabilization and the “waiter’s bow.†Do some research online or at your local library to get a full description of the two exercises, ensuring good form. Next, try the lunge and the press up.
By doing each of these different exercises on a regular basis, you will realize the benefits of a strong core.
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