Core Training for Beginners

Core training combines the methods of traditional weight-bearing exercise, muscle strengthening, flexibility, and stamina. It is gaining in popularity in the United States, partially because it is easily performed by any person, regardless of weight or fitness level. This article will introduce you to basic concepts and suggest a starting point.

The concept of core training is to strengthen a body from the inside out. We all have muscles, tendons, and ligaments that operate deep in our bodies to hold us up. We have become accustomed to flexing our outward muscles, because they can be seen as they work and develop. But we have forgotten about the muscle systems that are deeper inside our bodies. Lack of movement causes them to become soft and atrophied. Common problems include back problems, protruding stomachs, neck aches, and a lack of balance.

To strengthen your core, practice balance and bear your own weight. You might be surprised to learn that the simple act of bearing your own weight by standing, or concentrating on balance when walking will increase bone strength and ligament flexibility. Finding core muscles to exercise them is more difficult, because we can't see them or touch them. It requires knowledge that they are there, and thinking about their use, in order to start exercising them.

To do this, whenever sitting, hold your back straight and your stomach in, then let go slowly and smoothly. Take time to think about the muscles you can feel, and control the movement. Imagine a string pulling your stomach toward your back bone and then slowly being released. This simple act will start you thinking about your core, and strengthen it over time. At first, you may only be able to do this for a few minutes. But over time, you will be able to do this whenever you are sitting, and for a longer duration. This increases the strength of the muscles that hold your back up and in turn decreases the fatigue you experience when you walk or stand.

Taking small steps to increase core strength is a good first step toward improved health, and will enable you to enjoy other kinds of activity that you may be unable to perform today.