Core strength & stability are the holy grail of weight loss, sports training & fitness...

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Increase stability, balance and functional movement Improve fitness, health, well-being and posture Build strength and endurance Generate power and explosiveness Manage weight and stress Rehabilitate after injury make it fun with CoolBoard

...read on to find out why and how you can benefit...     

Every movement we make originates in our core, the core tenses supporting and stabilising our centre, allowing the movement of our extremities to be controlled and power maximised while keeping good posture. Thus core strength is important to all of us, especially to those of us who wish to perform and/or age well.

There has been an increasing concern in doctors and sports training experts highlighting our nations decline in core strength which is having many negative effects; lack of stamina and increased injury in young sport persons, and poor movement and posture with their associated problems as we age for example. This is probably due to our children's like for Playstations et al, and the majority of our working life being seated.

Many people spend time and effort on Abdominal training - sit-ups etc. It has been found that this is often relatively pointless because many of these exercises don't work the core, and it is the core that holds the key to a tight stomach and the control of the rest of your body.

Different doctors have different definitions for the core, but broadly they all define it as the region in the torso and trunk that stabilize the spine, pelvis and shoulder girdle and create a solid base of support when they contract. Due to this it is essential to have not only strength in this area, but also stability (balance between the muscles) to avoid injury and long term postural problems.

Some limit this definition to the muscular 'corset' which surrounds the area between the trunk and the legs. Overall, this central region is also called the 'power zone' of the body, because any force we generate is transferred through it. Thus, the strength of movement of an extremity (say your arm) can only be as strong as your core will allow.

Generally, the muscles that are said to make up the core are:

Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.

Erector Spinae- This group of three muscles runs along your neck to your lower back.

Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.

External Obliques - located on the side and front of the abdomen.

Internal Obliques - located under the external obliques, running in the opposite direction.

Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.

Hip Flexors - including the Iliopsoas, rectus femoris, tensor fascia lata - located in front of the pelvis and upper thigh.

Gluteus medius and minimus - located at the side of the hip

Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.

Hip adductors - located at medial thigh.

Do click the above links for more information on these individual muscle groups.

Reduce back pain with a strengthened and balanced core:

It is not the abdominals that actually protect the back, they play only a minor role. It is in fact your core as a whole, and by working only part of it you could actually be worse off. Weak and unbalanced core muscles have been linked to low back pain, loss of the appropriate lumbar curve and a swayback posture. A strong and balanced core helps to reduce strain on the spine and can correct posture.

Increase Athletic performance through Core Training:

All our extremities - the head, arms and legs, all use the core as a basis for movement and power transfer. Before your leg moves to kick a ball for example, your core will have already tensed to give the power and movement a base. Thus without a strong and balanced core, your movement and power will be impaired however strong your leg is. As every movement in every sport relies on the core, the stronger and more balanced your core, the greater your performance can be.

Reduce sporting injuries with a strengthened and balanced core:

As a sports person you will push yourself, and if there is a weak link it will often get injured. Well your core is the most important link in your body, and is often overlooked. Because all movement originates in the core, a week or imbalanced core will lead to problems around the spine. Other parts of your body will subsequently get over or incorrectly used in order to compensate, leading to more injuries in other parts of the body. Thus injury can often be avoided by having a core that is up to the job in the first place.

Why is CoolBoard balance board so good for your core strength and stability:

CoolBoard balance board use works your core as a whole continuously with no impact. CoolBoard balance board also makes a perfect surface for many instability exercises which can be tailored to target specific core muscles.

There are many other ways to reach your core, other balance boards, 'swiss' and 'bosu' balls, the use of medicine balls and many exercises. But because CoolBoard balance board is free floating on a ball, its movement is not limited in any way, and so your core as a whole gets worked in a balanced manner. As soon as the movement is limited certain core muscles are no longer coming into play.

So riding a CoolBoard balance board can replace many tedious exercises, while ensuring the muscles are worked evenly. And the reason many personal trainers are now using CoolBoard balance board for core training is for the fun factor. Riding a CoolBoard balance board is a lot of fun and highly addictive so CoolBoard balance board overcomes the repetitive nature and boredom of other training meaning your goals become more realistic.

The effectiveness of many core strengthening exercises can be increased by using CoolBoard balance board as an instability surface. The possible movement introduced while doing the plank (or bridging) for example, mean many different core muscles can be worked on. This can help develop core strength where it is needed, and to aid the stabilisation effects through balancing of the strength.

Sources: Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy, February 1997 Hodges PW, Richardson CA. Relationship between limb movement speed and associated contraction of the trunk muscles. Ergonomics. November, 1997 http://www.brianmac.co.uk