Core stability (trunk stability)

Core stability is also called 'trunk stability'. Core literally means 'center'. It refers to the stability of the body's core. The core consists of the spine, abdomen, hips, pelvis, and thighs. Core stability is very important as a foundation for moving the arms and legs, absorbing forces, and protecting the spine.

Core stability training has its origins in physical therapy and rehabilitation and is increasingly used during sports training.

Small and large muscles

The muscles in the body can be broadly divided into two categories. Large muscles mainly generate force, and smaller muscles provide stability. The large muscles include the thigh muscles, hamstrings, and abdominal muscles. The smaller muscles lie beneath these larger muscles. These include, for example, the muscles that run from vertebra to vertebra. In core stability training, we specifically aim to train these small muscles.

Training core stability in athletes

Core stability training in athletes aims to strengthen the whole body and thereby prevent injuries. With a stronger body, technique, endurance, and strength improve.

In soccer, for example, a stronger trunk increases the power of a kick. Tennis players may notice the effect in an improved stroke. Every sport can achieve improvements by training core stability. In addition, the stronger the trunk, the lower the risk of injuries.

When athletes do have back, groin, or hamstring complaints, the cause is often that the stabilizing muscles are not functioning properly. For that reason, the basis for recovery consists of core stability exercises. It is advisable to include core stability as a fixed part of the warm-up. When a trainer sees that a player is not stabilizing his or her trunk properly, that player should pay more attention to training trunk stability.

Training the core

Training the trunk muscles is more than just strength training. Proper activation and endurance of the various muscles are also important. The foundation of good trunk stability therefore initially lies in learning to properly contract the stabilizing abdominal, back, and hip muscles. When this goes well, the exercises can be expanded.

The exercises start very light. There is hardly any noticeable fatigue. The basis for this lies in exercises in the supine position. Here, the core does not have to support body weight and the stabilizing muscles can be trained in a very targeted way.

Once the body learns how to contract these muscles, the exercises can be made more challenging.

A well-known example where control over the core is not yet good is when back pain is experienced during the 'plank' exercise. The smaller stabilizing muscles are then unable to protect the spine against 'sagging'. The larger muscles still have sufficient strength, which is why the posture can still be maintained.

After being able to properly contract all stabilizing muscles, it is necessary that this also happens during movement. So exercises are expanded by adding movements of the arms and legs.

Proper execution of the exercises is essential. Strength training with free weights such as a squat and a lunge are also core stability exercises. These can be made harder by adding extra weights, speed, or jump variations. Make sure exercises are only made harder when the preceding exercises are performed flawlessly.

Core stability exercises

Plank exercise:

Side plank exercise:

Side plank variation:
 

Advice

Ask a fitness trainer or physical therapist for advice if you have back pain and want to start these core stability exercises. There is always a nearby physical therapist who can help you further.