The term core is sexy. Core is the new abs.

It creates in our minds an image of lean, tone, and sexy that the media capitalizes on in every new secret training regiment that we see on tv. It is the reason that gym patrons everywhere flock to the balance balls and hammer out hundreds of crunches at each workout.

But what is the core? How does it work? And what is the difference between core training and abdominal training? 

First, your “core” is comprised of 2 systems: a stabilization system (internal) and a movement system (external). The misconceptions about the core lead most people to focus only on the external system because it is what we can see.

Your internal core is comprised of your internal obliques, transversus abdominus, diaphragm, rectus abdominus, and several other muscles whose job is to surround, support, and protect the spine. These slow-twitch muscle groups are responsible for creating internal rigidity and tension, and are best trained slowly and with very little movement over a longer period of time.

When ignored, we leave the spine extremely compromised and succeptible to injury. A good example of this is the average young guy on a bench press with his lower back arching up off of the bench. This happens because not enough time has been spent training the core musculature to where the lift can be performed without any compensation in the spine.

The external core, the movement system, is made up of the rectus abdominis, external obliques, erector spinae, and others whose job is to create movement in the spine and hips. These muscles are comprised of fast-twitch fibers who respond best to low to moderate rep resistance training. This is where you see most of the time and energy placed with core training.

The bottom line, however, is that the internal system is ultimately more important to the average client. It is what allows them to progress to more complex training and prevent injury. See future blog posts for tips on how to properly train the core!

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