“Core stability” describes the ability to control the position and movement of the central portion of the body or the trunk. Core stability training targets the muscles deep within the abdomen. These muscles connect to the spine, pelvis and shoulders which assist in the maintenance of good posture and provide the foundation for all arm and leg movements. Simply stated, good core stability helps prevent injury and aids in daily active living. The biggest benefit of core training is to develop functional fitness – activity that is essential to both daily living and regular activities. The trunk region of the human body is considered to be the ‘power house’ meaning that power is derived from here. A properly conditioned core helps to control that power, allowing for smoother, more efficient and better co-ordinated movement in the limbs.

We tend to live in a society where we work the muscles on the front of our body more than the muscles on the back of our body. For instance the quadriceps, the muscles found on the front of the thigh, are typically stronger than the hamstrings which are found on the back of the thigh. The pectorals, muscles of the chest, are usually overdeveloped and the muscles of the upper back underdeveloped. This also holds true for our core. Believe it or not the abdominal muscles alone are overrated when it comes to real core strength. Biomechanically, the abdominal muscles have very limited and specific action. The core actually consists of many different muscles that stabilize the spine and run the entire length of the torso. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing activities and protects the back. Conditioning programs must target all of these muscles to prove effective and prevent injury. For example, the weakest and most injured area for most golfers is the lower back. The reason: the golf swing. The golf swing puts tremendous stress on the back due to the torque (turning) of the upper body over a stable, fixed lower body. If you are weak in this area, the likeliness of injury is greatly increased. The good news is that injury can be significantly decreased by strengthening your core. Activities such as yoga and pilates are known for improving the strength of both your abdominals and the core stabilizers in your back. There are also many other fitness classes that are designed to target these areas of the body.

Try this simple exercise at home to help improve the strength of your core:

The Plank: Start by lying on a mat or towel on your belly with your legs straight out behind you. Bending your elbows at 90 degrees, place them on the floor directly under your shoulders and gently lift your body off the mat balancing on your knees. Hold for 30-60 seconds. For more intensity lift your knees off the floor and balance on your toes. It is very important not to hold your breath while doing any kind of exercise – especially core exercises. Breathe slowly in through the nose and out through the mouth. Repeat 3-5 times.