June 2011

I am officially tired of the buzz word core stability, as I have seen it abused in marketing and sales of the personal training industry.  I can remember about 6 years ago working out in a gym and hearing a personal trainer tell the client “squeeze the core” while the client was performing an abdominal exercise.  I actually heard the client say to the trainer “what does squeeze the core actually mean?”  The trainer said it was just a term he used for cuing his clients to tighten their abdominal muscles and help with core stability.  It was all I could do not to laugh out loud, as I was exercising right next to them.

Over the past several years, I have occasionally asked different exercise professionals what their interpretation of what core stability means.  Only one person has been able to answer the question correctly.  Most trainers responded incorrectly by saying, “it’s simply any exercise that works the muscles around the back, pelvis and abdominal wall.”

What does core stability actually mean?

Core stability means the ability to maintain a neutral pelvis while moving any one of the extremities.  One could also say that keeping a neutral pelvis while performing any exercise is a core stability exercise.

What is an example of a core stability exercise?  (see video below)

Why it is important for your personal trainer to understand what core stability is?

Many physical activities involve repetitive motions which have the ability to wreak havoc on the low back.  Running is a perfect example of an activity in which it is highly important to have a strong lumbo-pelvic region (core).  In running, both the lower and upper extremities are moving and have the ability play a tug of war game with the pelvis (due to their attachments to the pelvis).

For example, if the quads, psoas and iliopsoas overpower the hamstrings, glutes and abdominals the pelvis will be pulled into an anterior tilt often causing a myriad of problems.

Whether you are a beginner exerciser or professional athlete, good posture will greatly reduce your risk of injury.  Seek personal a trainer who knows how to assess posture and have him or her develop a strength and conditioning program that takes your postural information into account.

Lastly, hire a trainer that knows what core stability actually is.  If you hear something like “squeeze the core” during your workouts – run!

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