A recent term in the fitness world over the past few years has been core training.  Core training, however, is not new.  The concept of core training is pretty ancient: yoga, pilates, and martial arts all focus on core strength.  The core is simply the center of the body, the core area of the torso or trunk; your center of gravity.  Since your core is where all movement in your body originates, having a strong core is essential to functional health and wellness affecting posture, balance and coordinated movement.

About.com has provided a list of muscles that make up the “core”. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. We are then able to generate powerful movements of the extremities. The following list includes the most commonly identified core muscles as well as the lesser known groups. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Muscles that accomplish this goal include:

• Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the “six-pack” due to it’s appearance in fit and thin individuals.
• Erector Spinae- This group of three muscles runs along your neck to your lower back.
• Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
• External Obliques - located on the side and front of the abdomen.
• Internal Obliques - located under the external obliques, running in the opposite direction.
• Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
• Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include:
  • psoas major
  • illiacus
  • rectus femoris
  • pectineus
  • sartorius
• Gluteus medius and minimus - located at the side of the hip
• Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.
• Hip adductors - located at medial thigh.

In order to strengthen your core muscles, it’s necessary for you to understand what it is and how to strengthen it.

Strategy Points:

1.  Turn your body into a fat burning machine by gaining lean muscle.

2.  Stick closely to your exercise regime, which includes a change each week in intensity, frequency or duration.

3.  Follow the core training section for each workout to improve your posture, strength and to improve your overall well being.

4.  Make sure you use the proper bracing technique to stabilize the transverse abdominals.

5.  Follow your Keys to Success points:  maintaining proper technique, make sure your body is always properly aligned: head over shoulder, shoulders over hips, hips over knees, and knees over ankles.

6.  Choose weights that cause muscle fatigue or muscle failure by the end of each set.

7.  Enjoy your results and have fun shopping for new clothes.