Core stabilization is a term many people use but not everyone truly understands what it means. Recent health and fitness literature has begun to stress the importance of core stabilization in a variety of movements and activities. So what does core stabilization mean and how does it impact you?

Core stabilization refers to the body's ability to utilize different layers of muscles located throughout the trunk region to control the position of your vertebrae, hips and pelvis.,”

Core stabilization is a term many people use but don't always understand what it means. Recent health and fitness literature has begun to stress the importance of core stabilization in a variety of movements and activities. So what does core stabilization mean and how does it impact you?

Core stabilization refers to the body's ability to utilize different layers of muscles located throughout the trunk region to control the position of your vertebrae, hips and pelvis. Why is this important? Your hips, vertebrae and pelvis represent the foundation of your body. If the foundation on a house becomes compromised, the entire house could collapse. The same is true in your body: If your trunk (hips, vertebrae and pelvis) is not stable, then your arms and legs cannot function as effectively.

An unstable trunk region does not allow muscles of the arms and legs to generate the same forces as muscles attached to a stable base. This limits your ability to function at an optimum level.

Core stabilization becomes incredibly important for people with a history of lower back pain or injury. The muscles of the core are not effectively utilized in the majority of the population. As stated before, the muscles involved in core stabilization traverse multiple layers in the trunk region and extend from the vertebrae themselves to the ribs and pelvis. The largest stabilizer of your lumbar (lower back) spine is the transverse abdominus. This muscle wraps around your abdomen from the back of your lumbar spine and helps maintain adequate alignment among your lumbar vertebrae.

The transverse abdominus is capable of being contracted in all positions and movements and is most beneficial in lifting tasks to help maintain proper alignment of your vertebrae as you lift. However, most people do not utilize this important stabilizing force, leaving themselves open to injury.

However, the transverse abdominus is not the only important core stabilizer. Many people believe having good abdominal strength and core stabilization means having a "six-pack." This is not true, as the rectus abdominus (the "six-pack" muscle) is only the first layer in the core stabilizing group. Other muscles that need to be addressed for adequate core stabilization, in addition to the transverse abdominus, are the quadratus lumborum, the external and internal obliques and the multifidi muscles. These muscles are not activated during your traditional crunch or sit-up maneuver.

Thus, a person needs to incorporate many forms of core strengthening into a fitness program to ensure all the core muscles are being trained. Only when a person can effectively contract all the muscle layers can one achieve adequate core stabilization.

If you want to improve your fitness and decrease the risk of injuring your lower back or other body parts, start training your core-stabilizing muscles. If you would like more information regarding exercises that target your core muscles or have any other health and fitness questions, please e-mail me at [email protected].

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