Something wonderful is happening in the world of fitness: the good ‘ole sit-up is history. And not since Elvis has there been so much attention paid to the position of one’s pelvis.

Introducing core training, also known as core strengthening. As the latest trend to hit the fitness and sports training, core training refers to strengthening the muscles that link the pelvis, hip and spine at the center of the body. Strong core muscles that include abdominals, back, buttocks, hips and pelvic floor lead to more efficient movement, prevent injury and improve athletic performance.

Research increasingly shows that a strong core is the foundation for integrated movement from which powerful arm and leg movements are generated. Core training is most effective when the spine and pelvis are in neutral, or good alignment, because that's when the body is strongest.
Good body alignment is easier said than done; it's more than just sitting model-straight. Days at the computer, nights on the couch and poor lifestyle habits all have exacted a toll on posture, leading to muscle imbalances in the body.

Imbalances are linked to such conditions as low-back pain, and repetitive motion and sports injuries. Core training helps to correct muscle imbalances by strengthening muscles that have become weak or underused because of poor posture, and stretching those that are overworked and tight. Pilates, some types of yoga and Reebok's Core Board™ are examples of core training exercise that emphasize a neutral pelvis and spine and can be performed by anyone at any age.

Core Training Tips
• Pelvis placement: Strive for "neutral" – your body's strongest position – when standing or lying on your back performing abdominal exercises. When lying on your back with knees bent, your hip bones and pubic bone are on the same level, creating a triangle. To find your neutral, tip your hips toward or away from the rib cage until the "triangle" is parallel to the floor. Next, try the same exercise in standing. Tip the pelvis forward and back. Find the middle, most comfortable spot for your spine. 

• Ribcage placement: Use your abdominals to keep your ribcage from "popping" when sitting. Try to keep the ribcage over the hips and "lifted," rather than collapsed to the pelvis.

• Shoulder blades: Aim for keeping your shoulder blades "sliding" down your back, rather than rising toward the ears  or rolling forward during everyday movement, or when exercising. The shoulder blades come together softly to support good posture while at rest and during exercise.

• Head and neck placement: The head should follow the rest of the spine, whether lying on your back or stomach, when sitting – even during exercise. Strive for a long neck, with the chin slightly tucked. Tension in the neck and shoulders may result from improper head and neck placement.

• Breathing: Practice intentional breathing to oxygenate muscles, activate abdominals and promote relaxation. Try to breathe into the sides and back of your ribcage by expanding your ribs during inhalation, and letting them come together on an "active" exhale. Practice in the car, at your desk or during aerobic activity.

To learn more about core strengthening, call Fairview Sports and Orthopedic Care at 952-460-4900.