Fitness Training Expert aims to provide top quality fitness training advice, exercise information and educational resources for all fitness enthusiasts.  Expert fitness advice SEARCH THIS SITE FACEBOOK BRIDGEFIT ARTICLES   Core Stability Training For me core stability training extends beyond the traditional torso or ab work that is done. If you are looking to train stability of the spine you need to think beyond the crunch. Core stability is the ability to maintain enough rigidity within the spine to avoid unwanted flexion and extension in the sagittal plane, lateral flexion (frontal plane) or rotation (transverse plane). Taking things a little further into the body, stability is also the body’s ability to manage and reduce compressive and shear forces. This rigidity is created by effectively functioning core stabilisers such as transverse abdominus, multifidus, internal oblique, pelvic floor muscles and diaphragm. Remember there are other muscles that work with these; the body is an intricately designed interconnected system after all. There are 3 control zones that make up the core, each one affecting the other...and that is keeping it simple! I mentioned above how core stability is the ability to maintain rigidity within the spine to avoid certain movements. To clarify further it is the ability of the stabilising function of certain muscles to keep the spine in its neutral position when deviations from this safer neutral position are not required. This image demonstrates effective core stability at the onset of a rugby tackle. This concept of rigidity that i have presented probably conjures images of people walking around with steel rods attached to their spine, preventing no movement whatsoever. We must realise that there are certainly sports where participants will find themselves flexing, rotating and extending the spine. Gymnastics and Judo are two which immediately spring to mind. The core muscles must be capable of working to maintain the vertebral stability within the spine whilst these movements are occuring. Core stability is about the capacity to repeatedly call the stabiliser muscles into action time and time again in any given situation whether that be life or sport. The muscles must have the endurance capacity to cope with repeated efforts of resisting movement. Interestingly the muscles responsible for stability deep within the body are thought to contract miliseconds prior to your intended movement. Our muscles must also have the strength to cope with high resistive forces to maintain the integrity of our skeletal system. Stability is as much a part of endurance as it is strength and power. Check out my abdominal core stability exercises page for some exercise suggestions. Related Core Stability Articles