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According to the National Academy of Sports Medicine, the core is defined as the lumbo-pelvic hip complex and thoracic and cervical spine. It also has 29 muscles that connect to the lumbo-pelvic hip complex. The muscles of the core are divided into two categories: Movement and Stabilization muscles. The movement muscles are responsible for movement of the joints where as the stabilization muscles are much smaller and responsible for stabilizing the lumbo-pelvic-hip complex. When these two systems work together, it allows for proper joint motion and can help prevent against injury.

The core is the body’s center of gravity and is the foundation for all other components. The saying, “A house is only as strong as its foundation” goes for the body as well. It is counterproductive to only build the surrounding muscles, and neglect the core, just as it would not be smart to build the house on mud. The foundation must be developed and sturdy before it is able to uphold other stresses.

Few people have a well developed stabilization system within the core. This lack of stabilization in the can lead to most back pain. There are multiple stabilization exercises that can be performed to help build stabilization endurance and strength. Some of these exercises are:

Planks (front, back, right side, left side)

Supermans (repetitions, hold)

Bridges (on floor, ball)

Quadruped Opposite Arm/Leg Raise


The exercises listed above are exercises that can be performed with a hold, which causes the stabilization muscles to activate and stabilize the body during that time. Notice there aren’t any sit ups, leg lifts, etc on there, because they all utilize the larger, movement musculature.

Take 5-10 minutes every day to perform those exercises and notice a difference!!

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