Ask Scott: Core! What a good exercise

Top fitness coach Scott Pearson answers your health and fitness questions.

The core and core stability are phrases that have become common terms within the fitness industry in the last few years, but what are they and why are they so important?

The core relates to the area of the body surrounded by the abdominal wall, the pelvis, lower back and the diaphragm and its ability to stabilise the body during movement, it is sometimes referred to in different ways such as 'mid-line stabilisation' or ' pillar strength'.

The aim of core stability training is to effectively recruit the trunk and then learn to control the position of the lumbar spine during dynamic movements. The main muscles involved include transversus abdominis, multifidus, internal oblique, diaphragm and the pelvic floor; they are key to the active support of the lower back (lumbar spine).

Power is generated from the ground up and core stability is necessary for the transfer of force and power from the ground across the body into any movement. Core stability is essential for the maintenance of an upright posture and especially for movements and lifts that require extra effort such as power cleans or deadlifts. Without core stability the lower back is not supported from the inside and can be injured by strain caused by these exercises.

Learn to 'draw in'

Core stability training starts with learning how to contract the transversus abdominis and the multifidus muscles at the same time (co-contraction), as this has been identified as key to the lumbar support mechanism. The best way to perform the co-contraction is to 'draw in'.  To do this use the following guidelines:

• Start by lying on your back with knees bent so that the soles of your feet are flat on the floor.
• Place your hips in a neutral position; your lower back should neither be arched up nor flattened against the floor; but aligned with a small gap between the floor and your back.
• Breathe out and as you do so, draw in your abdomen. Imagine you're trying to pull your belly button towards the floor.
• Hold this position for 10 seconds and stay relaxed, allowing yourself to breathe naturally
• Repeat x 10

Once you've got the hang of drawing in while you're lying on your back try doing it in different positions, such as; lying on your front, sitting, standing and kneeling. If you can do this comfortably you can progress to simple core stability exercises.

Core Stability Exercises

Lying Leg Lift

• Start by lying on your back with knees bent so that the soles of your feet are flat on the floor.
• Ensure your hips are in a neutral position and draw in.
• Slide your leg out along the floor until it is straight and then slide it back.
• Your back or hips shouldn't move during this action (if it does then you have not achieved the correct level of stability)
• Repeat x 5 reps for each leg

Core stability training is done to aid the transfer of forces through the body and to protect the spine during movement. Therefore once you have mastered the static and slow moving exercises that you try something a little more dynamic...

Bodyweight Lunge

• Begin by standing upright, with your feet shoulder width apart and your hips in a neutral position
• From this position step forward, making sure that you keep your feet hip width apart. As your foot lands lower your hips and shoulders directly down until the knee on your back leg nearly touches the ground.
• Ensure that your  back has remained upright and your hips have remained neutral
• In one motion step back up to the starting position and repeat the movement for the other leg. During the movement make sure that your shoulders are over your hips (i.e. don't lean forwards or back) and that your front knee doesn't travel further forward than your front foot.

Press Up (or Push Up)

One most of you will know. It's also in my 18 exercises every man should know complete with video.

• Begin in a prone position with your hands directly under your shoulders
• Draw in so that there is a straight line from your ankles to your shoulders
• From this position allow your body to lower down until your shoulders are lower that your elbows
• Maintain a neutral spine and a straight back during the exercise — keep drawing in
• From this Press to the starting position and repeat.

• Main image: Mayo Clinic.