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Core Stability Traning

Core Stability Training

Core stability training has been an integral part of training for a number of years.

Core Stability Training has become an integral part of any training concept. Surely you have already encountered it during your training in the past few years.

Perhaps you then asked yourself the following questions: What is “the core” anyway? What is core stability important for? and How can you train them most effectively?

How Do You Define The "Core"?

Even if the terms “core” and “core stability” are used again and again in a wide variety of settings can be found in the current literature the terms “core” and “core stability” were derived from the term “powerhouse” from Pilates.

However, there is currently no clear evidence of this. If one compares the term “powerhouse” with other common definitions of “core” or “core stability”, however, some parallels can actually be found.

The term “core” comes from English and means something like “core” or “housing”. If you follow the mere translation, the “core stability” describes a kind of “core or housing stability”.

But which “core” are we talking about here? The more you delve into the topic, the more you come across a number of different observation and training options.

So that you can form your own opinion, two possible definitions are listed here as examples:

1. Division Into Body Sections

The definition of “core” would thus be equivalent to the anatomical definition of the torso.

This reads: “Central part of the body without extremities, head – depending on the author – also without neck.

The torso is divided into the chest (thorax), the stomach (abdomen), the back (dorsum), and the pelvis (pelvis).

The “core” would thus be the interaction of all structures (including joints, ligaments, muscles, fascia, and organs) of the chest, abdomen, back, and pelvis.

All of these structures should be taken into account in core stability training.

2. Classification Into Skeletal Systems

Another definition of the “core” is based on the division of the human skeletal system into two broad sections: the axial skeleton and the appendicular skeleton.

The appendicular skeleton consists of approximately 80 bones of the upper and lower extremities. The axial skeleton consists of approximately 206 bones of the head, the thorax, and the entire spine.

As the center of the human body, it protects the vital organs (including the heart and lungs) and serves as a punctum fixed for the muscles, which radiate into the appendicular skeletal system.

The “core” is made up of the axial skeleton (head, thorax, and spine) including the pelvic ring and shoulder girdle.

In addition, there are all the soft parts (including ligaments, muscles, and fascia) that originate from the axial skeleton and end in the axial skeleton itself or in the appendicular skeleton.

3. The "Core" A Complex, Three-dimensional System

If you compare both definitions with each other, they do not differ significantly, but rather complement each other.

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The “core” can therefore be understood as a complex, three-dimensional system.

Thanks to the local and immigrated soft tissues (including ligaments, muscles, fascia ) it extends from the head, through the neck, the chest including the shoulder girdle, over the stomach, and then back to the pelvis.

In very simplified terms, the “core” describes the middle of the body or the trunk of the body.

What Is Core Stability Important For?

Thanks to its central location, the “core” is one of the most important support and movement elements in the human body.

In particular, the deep-lying autochthonous back muscles and the lateral and deep abdominal muscles with their various muscle groups contribute significantly to the functional stabilization and straightening of the spine body.

They not only take on a significant protective function for the spine during static and dynamic movements but also reduce the risk of injury during training.

Some muscles of the upper and lower extremities are directly connected to the trunk and thus have a direct influence on core stability.

In general, the movements of the extremities also result in increased tension in the core muscles.

If this is too weak and the trunk is therefore unstable, movement execution, control, and power transmission through the trunk can be impeded.

Basically, a lack of trunk stability is a performance-limiting factor, for example in weightlifting techniques.

How Do You Train Your "Core Stability" Most Effectively?

As previously described, the “core” is a three-dimensional and complex system that benefits from the interaction of different muscle groups.

In theory, isolated strength training of individual muscles will probably not help you to be successful in the long term.

With “core stability training” or “core training” for short, it is particularly important to address entire muscle chains through complex exercises.

The training is primarily characterized by exercises with your own bodyweight (including squats, push-ups, lunges, or planks) or on unstable surfaces (including soft mats, wobbly boards, or trampolines).

While you can fall back on movements guided by equipment in classic strength training, “core stability training” is designed for the use of free weights (including kettlebells, barbells, or dumbbells).

Exercises For Your Core Stability Training

  • Functional training
  • Free weight exercises
  • Kettlebell training
  • Circuit training
  • Bodyweight training (e.g. squats, push-ups, lunges, planks)
  • Exercises on unstable surfaces

Start Your Core Training With A Partner

Since you cannot rely on passively guided axes during core training, you need a high level of body awareness in order to be able to carry out the exercises correctly and cleanly.

It is therefore advisable to start with a partner at the beginning so that you can always keep an eye on your posture.

What is your favorite way to train your core stability?

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