Apr 26, 2017
The Essential Link
Karyn Gallivan

Core training programs have come and gone over the last couple of decades. These programs are still vitally important because a weak core can lead to a whole host of injuries. The understanding of core itself has grown to include the abdominals, and the back, spine, and hip musculature–and when I write core, I am talking about all of this. If the core is properly strengthened, the benefits in terms of performance and injury prevention are immense. The core, along with the ankle stabilizing muscles are responsible for keeping the body in proper alignment, stabilizing the pelvis, and providing an anchor for the transfer of power that is required during activity.

Core stability is about strengthening muscles that make up the foundation of your conditioning program. If the core is weak, it will be difficult to properly strengthen anything else, let alone avoid injuries. A stronger, more stable core provides a strong foundation on which to build and use the muscles of the limbs effectively.

This solid base is essential for effective fitness and conditioning, performance enhancement, and injury prevention. Adequate core strength and stability will support the spine and pelvis during movement. Other benefits to core training include improved posture, better exercise technique, and more efficient movement.

As you add to your core training programs, always consider these basic exercises because even minor improvements in core strength can yield great benefits:

  • Holding in the “up” position of a push up
  • Plank–on elbows & toes
  • Glute Bridge
  • Superman (prone)
  • Back Extensions
  • Reverse Crunch


Plank on Elbows and Toes


Superman (Prone)


Glute Bridge

This article was originally published on the website of Sports Fitness Network and is being used with permission from the organization. More articles and information about the group, which is sponsored by American Public University, can be found here.

Karyn Gallivan, MS, ATC, CSCS, NSCA-CPT, NASM-CPT, is a certified athletic trainer with experience in athletic training, strength and conditioning, personal fitness training, and post-rehab training of clients with orthopedic and metabolic issues. With international speaking experience, Karyn focuses on continuing education for health professionals and training the next generation of health and fitness professionals.

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