Core Twist

Core Twist

Accomplish More With A Strong Core

This article is for anyone who is in the habit of movement.  Having a strong core is a necessity for anyone who wants to enjoy stability and independence in movement as they age.  Let face it everyone, gravity wants to pull us all to the ground.  The bones give us structure and muscles pulling on those bones at various times and with varied forces give us movement.  One of the most important and most overlooked muscle groups of the body when it comes to both strength and endurance training is the core.

The core is made up of the perverbial "Stars" rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles, transverse abdominis, glutes etc.  These muscles all work in concert to stabalize the human body in space and in motion.  They fire and work all day, even while standing still.  They also absorb shock and stabalize forces during movement.  As you twist turn and bend through life these muscles are at work making sometimes microscopic adjustments to keep your body safe and get it to do what you want it to do in life and in sport.  If you simply  raise your hand out straight in front of you and pay attention you will notice that there is a small contraction in the trunk of your body microseconds before your arm raises.  It should become increasingly clear to you the importance of these muscles.  This is what you can expect if you take a little time to give them a little extra attention in your training programs.

Training the core can have tremendous effects of sports performance due to the added range of motion that a strong core provides.  A strong core enables you to properly perform exercises and movement patterns that may have once been challenging or impossible.  An increased range of motion means a decrease in injury and pain.  The core also helps you to accelerate and change direction.  The reason why many injuries occur has to do with weaknesses or extreme tightness in muscles of the core.  When these muscles are not firing in the way that they should the task is many times passed down to weaker muscle groups.  That is when you start to experience sprains, strains and tears.  Remember the body is just a chain of intricate systems.  Think of the core of your body as the epicenter of the muscular system.  They move the upper body as a counterbalance for the movements beneath your feet.  In other words they control your balance and essentially keep you on your feet in changing environments. If you are a runner, strength training in this area will give you  a more powerful stride.  If you play golf, a more powerful swing.  In everyday life it will give you  a freedom of movement, less stiffness and an immunity to injury of the muscles and bones as well.

Exercises such as crunches... back extensions, planks and exercises on the stability ball will go a long way to creating a core that will astonish and protect you.  Every exercise that you do in the gym can be done on a stability ball.  A stability ball adds a level of balance and instability that that trains that hidden muscles of the core.  You may be able to dumbell press a pretty impressive amount of weight while laying on a bench.  Do that same exercise while laying on a stability ball.  You will definitely have to drop the weight... for added difficulty raise one foot as you press up. You can even plan on being sore in places you haven't been in some time. Exercises that include the maintainence of certain poses will also challenge these muscles as well.  Venture into a studio and try on  taking Pilates or yoga. Both of which will encourage flexibility and strength of the core muscles.  Incorporating variations of plank holds will also enhance the endurance of those well hidden and powerful muscles. Training with free weights and dumbbells  also recruit a multitude of support muscles that machines just cannot target.  It takes strength to control a dumbbell.

Core training will prevent overuse injuries common with running,golfing and many other sports.  It will also prevent injuries by providing added stability to the pelvis, knee, ankles and shoulders as you age.  Stronger mucles around the core share the load of your body and help to counteract the effect of gravity on the joints.  Fortunately, I have had the opportunity to work with many every day people and atheletes alike.  One thing that I have noticed is that most injuries can be traced to weakenesses in the core.  This is especially true in injuries of the knee.  I have also noticed that ACL and MCL tears are becoming common place in both athletes and nonathletes. Many times the culprit is nothing more than an unexpected acceleration or change in direction that causes much pain, exercises/training loss and recovery time.  Challenge your core strength and balance as much as possible.  Keep your hands off of your hips and let your core support the weight of your upperbody. Contract the muscles of the midsection as you move through life.  Training your core  muscles with great focus 2-3 times a week will result in dramatic results for you in life as well as in any given sport that you enjoy participating in.   

 

About the Author

Owner of Better Body Expert LLC (personal training/wellness company) Inventor of \\\"Better Body In A Box\\\"TM, Fitness Expert,Celebrity trainer Corporate Wellness Coach & presenter, Amateur bodybuilder & fitness model. 17 years of fitness experience as an athlete, personal trainer and Better Body mentor!www.BetterBodyExpert.com \\\"Everybody has better Body!\\\"

With A Twist $12.49 With A Twist

Texas Longhorns Twist Titanium Necklace $24.99 Show your team spirit with this Texas Longhorns Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Florida Gators team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Georgia Bulldogs Twist Titanium Necklace $24.99 Show your team spirit with this Georgia Bulldogs Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Georgia Bulldogs team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Iowa Hawkeyes Twist Titanium Necklace $24.99 Show your team spirit with this Iowa Hawkeyes Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Iowa Hawkeyes team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Kansas Jayhawks Twist Titanium Necklace $24.99 Show your team spirit with this Kansas Jayhawks Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Kansas Jayhawks team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Kentucky Wildcats Twist Titanium Necklace $24.99 Show your team spirit with this Kentucky Wildcats Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Kentucky Wildcats team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

LSU Tigers Twist Titanium Necklace $24.99 Show your team spirit with this LSU Tigers Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features LSU Tigers team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Miami Hurricanes Twist Titanium Necklace $24.99 Show your team spirit with this Miami Hurricanes Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Miami Hurricanes team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Arkansas Razorbacks Twist Titanium Necklace $24.99 Show your team spirit with this Arkansas Razorbacks Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Arkansas Razorbacks team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Auburn Tigers Twist Titanium Necklace $24.99 Show your team spirit with this Auburn Tigers Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Auburn Tigers team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

BYU Cougars Twist Titanium Necklace $24.99 Show your team spirit with this BYU Cougars Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features BYU Cougars team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Clemson Tigers Twist Titanium Necklace $24.99 Show your team spirit with this Clemson Tigers Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Clemson Tigers team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Florida Gators Twist Titanium Necklace $24.99 Show your team spirit with this Florida Gators Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Florida Gators team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Chicago Bears Twist Titanium Necklace $24.99 Show your team spirit with this Chicago Bears Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Chicago Bears team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Cincinnati Bengals Twist Titanium Necklace $24.99 Show your team spirit with this Cincinnati Bengals Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Cincinnati Bengals team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Cleveland Browns Twist Titanium Necklace $24.99 Show your team spirit with this Cleveland Browns Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Cleveland Browns team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Arizona Cardinals Twist Titanium Necklace $24.99 Show your team spirit with this Arizona Cardinals Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Arizona Cardinals team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Atlanta Falcons Twist Titanium Necklace $24.99 Show your team spirit with this Atlanta Falcons Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Atlanta Falcons team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Baltimore Ravens Twist Titanium Necklace $24.99 Show your team spirit with this Baltimore Ravens Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Baltimore Ravens team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Missouri Tigers Twist Titanium Necklace $24.99 Show your team spirit with this Missouri Tigers Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Missouri Tigers team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Denver Broncos Twist Titanium Necklace $24.99 Show your team spirit with this Denver Broncos Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Denver Broncos team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Dallas Cowboys Twist Titanium Necklace $24.99 Show your team spirit with this Dallas Cowboys Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Dallas Cowboys team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Nebraska Cornhuskers Twist Titanium Necklace $24.99 Show your team spirit with this Nebraska Cornhuskers Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Nebraska Cornhuskers team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Detroit Lions Twist Titanium Necklace $24.99 Show your team spirit with this Detroit Lions Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Detroit Lions team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Houston Texans Twist Titanium Necklace $24.99 Show your team spirit with this Houston Texans Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Houston Texans team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Indianapolis Colts Twist Titanium Necklace $24.99 Show your team spirit with this Indianapolis Colts Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Indianapolis Colts team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Buffalo Bills Twist Titanium Necklace $24.99 Show your team spirit with this Buffalo Bills Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Buffalo Bills team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Carolina Panthers Twist Titanium Necklace $24.99 Show your team spirit with this Carolina Panthers Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Carolina Panthers team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Miami Dolphins Twist Titanium Necklace $24.99 Show your team spirit with this Miami Dolphins Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Miami Dolphins team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Minnesota Vikings Twist Titanium Necklace $24.99 Show your team spirit with this Minnesota Vikings Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Minnesota Vikings team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Oklahoma Sooners Twist Titanium Necklace $24.99 Show your team spirit with this Oklahoma Sooners Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Oklahoma Sooners team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Jacksonville Jaguars Twist Titanium Necklace $24.99 Show your team spirit with this Jacksonville Jaguars Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Jacksonville Jaguars team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Mississippi Rebels Twist Titanium Necklace $24.99 Show your team spirit with this Mississippi Rebels Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Mississippi Rebels team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Purdue Boilermakers Twist Titanium Necklace $24.99 Show your team spirit with this Purdue Boilermakers Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Purdue Boilermakers team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Tennessee Volunteers Twist Titanium Necklace $24.99 Show your team spirit with this Tennessee Volunteers Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Tennessee Volunteers team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Utah Utes Twist Titanium Necklace $24.99 Show your team spirit with this Utah Utes Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Utah Utes team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Michigan Wolverines Twist Titanium Necklace $24.99 Show your team spirit with this Michigan Wolverines Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Michigan Wolverines team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Wisconsin Badgers Twist Titanium Necklace $24.99 Show your team spirit with this Wisconsin Badgers Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Wisconsin Badgers team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed

Washington Redskins Twist Titanium Necklace $24.99 Show your team spirit with this Washington Redskins Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Washington Redskins team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL

Oakland Raiders Twist Titanium Necklace $24.99 Show your team spirit with this Oakland Raiders Twist Titanium Necklace. Contains a mixture of titanium and germanium micro-orbs in a silicone core. Features Oakland Raiders team colors and logo over a woven twist nylon shell. Measures 21" Officially licensed by the NFL