which attaches from the pubic symphasis to the iliac crest. In well-developed athletic individuals this center line or linea alba is clearly delineated and can be easily felt. The abdominal wall is similar to a radial tire, in that both get their strength and resilience form several layers of fibers running in different directions. The transversus abdominals are the deepest muscle group running horizontally from front to back. The next deepest group of muscles, the internal obliques, begin from the side of the hip crest and run in a down and out direction. The internal obliques are used to compress the abdominal wall for respiration. The opposite of the internal obliques, the external obliques are more superficial and they run downward and inward. The external obliques are the largest and strongest abdominal muscles. Together the external and internal obliques make up the“ love handle” muscles. The rectus abdominals are the most superficial abdominal muscle group and they make up the“ six-pack” abs. The abdominal muscles work posturally by contracting and can twist, flex or extend the spine. In addition, compression of the abdominal muscles increases internal pressure within the thorax and abdomen. This increase in internal pressure is critical for defecation, childbirth, urination, vomiting and forced expiration.
The muscles stabilizing the lumbar vertebrae include the multifidus, erector spinae and the quadratus lumborum. These muscles run along the spinal column and have a function similar to guide wires that hold up a large tower or
antenna. The multifidus are deep smaller muscles that attach from vertebrae to vertebrae. The quadratus lumborum muscles are also deep and they run underneath the superficial erector spinae group.
MUSCLES OF THE LOWER BACK
In addition to the core being comprised of the abdominal and spinal muscles, it also includes the adductor, abductor and quadriceps muscles, gluteals, iliopsoas and hamstrings.
The biggest problem encountered with core training is the over-emphasis placed by many athletes on maintaining and increasing abdominal strength. Striving to have“ washboard” or sixpack abdominal muscles can cause instability, injury, muscle imbalance and lower back pain. It is important to spend equal amounts of time training and strengthening the lower back muscles as you do the muscles of the abdomen.
There are many exercises and a wide assortment of exercise equipment that can be used for strengthening the core. In addition, most of this equipment is inexpensive, readily available and easy to use. Pilates exercise programs, yoga and core strengthening classes at health clubs are also excellent ways to develop core strength. Some of the best products for assisting in core strength development include:
• Medicine Balls
• Stability Balls( Swiss Balls)
• Balance products: Bosu Ball, Wobble boards and balance boards
• Dumbbells
• Roman Chair
It is best to begin core training with simple exercises that are done on a stable surface and require no additional equipment. As your ability, expertise and fitness progress, move on to additional exercises performed on an unstable surface, such as a stability ball. A stability ball is not only inexpensive, easy to use and readily available, but it also improves balance, coordination and strengthens those hard-to-get-to muscles. To ensure that the correct-size stability ball is used, sit on top of the ball with feet hip-width apart. The knees should be level with the hips, and a 90-degree angle should be formed at the knee joint between the legs and thighs. Based on height, the following stability ball sizes are recommended:
• 4 ' 11 "- 5 ' 3 ": You should be using a 55cm ball.
• 5 ' 4 "- 5 ' 10 ": You should be using a 65cm ball.
• 5 ' 11 " and up: You should be using a 75cm ball.
A perfect-size stability ball- I am 6 ' 1 " and use a 75cm ball
One novel approach to core strengthening and overall conditioning is to use a stability ball as your chair. In addition to increasing core strength and stability, the use of a ball for a chair improves balance, forces proper spinal alignment, improves circulation, causes frequent position changes, burns up to 350 calories / day and is much cheaper than a conventional chair.
Prior to beginning core strengthening exercises, you should stretch and perform
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JANUARY / FEBRUARY 2017 | MAGAZINE 61