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Your "core" is made up of your pelvic girdle & trunk, and the deep muscles of your spine and abdomen. When properly trained, these muscles provide a stable base for generating force and power. As an athlete you can enhance your performance by training your core stabilizing muscles.  Research indicates that by developing a stable base, you can:
* Increase strength
* Increase endurance
* Increase power of your extremity muscles (arms & legs)
* Increase acceleration
* Improve posture

Weak Core May Cause Injuries
Without a stable "core" your muscles are not at their optimal lengths and your body creates substitution patterns. Injuries may develop because other muscles in your extremities must generate the power instead of your trunk!

The "core" may be weak in athletes for a number of reasons.
* It may be ignored in the conditioning program
* When athletes suffer an injury, the core muscles often "switch off". Unless athletes do specific core exercises to help re-activate these muscles they will be left with a deficit
* They may be performing stability exercises that are too advanced for their capabilities

Tips for Great Core Work
Learn how to effectively activate and control your deep stabilizing muscles, and incorporate this muscle stabilization into your normal strength training activities.
* The quality of movement is most important"you want a submaximal contraction.
* You want to activate (switch on) the deep stabilizing muscles, not use other stronger muscles to compensate for these muscles.
* Good core stability occurs when all muscles work together to keep your body and joints in the best and safest alignment while you participate in sports activities.
* These key deep "core" muscles work together to stabilize your spine.
1. Transversus Abdominus (TA) This muscle acts like a corset, stabilizing deep inside your abdomen.
2. Multifidus Deep low back stabilizing muscle.
3. Pelvic Floor, Diaphragm and Psoas are all important deep core muscles that can be trained.

A physiotherapist or certified athletic trainer can evaluate you individually and determine which core stability exercises are best to improve your weak core.
* He/she will prescribe individual exercises suitable for your level and can progress you safely & effectively through each stage of exercises when YOU are ready to advance.
* It is important that you progress through the exercises at a rate according to your increasing strength and control in order to prevent injuries.

The following exercises are a few examples of many that you can perform to enhance your core stability. You can repeat the exercises until your muscles become fatigued (5-10 repetitions).

Activate Your Transversus Abdominus
Step 1. Lie on your back with hips & knees bent, with feet placed flat on the floor. Place your fingertips between your hip bones, just below your ribcage. This is where you will feel the Transversus Abdominus (TA) contract. You will feel a slight tightening under your fingers when you are correctly contracting this muscle.

Step 2. Flatten your stomach by pulling your belly-button in towards your spine. Your belly-button should go straight down, and not up towards your ribs. You should be able to hold this position for 10 seconds, and continue breathing while contracting your TA.

Note: You should perform Steps 1 & 2 during all of the exercises listed below as a "primer" to the exercises. It will make sure that your deep muscles are activated first.

Single Leg Lift - DEAD BUG
* Maintain your belly-button pulled into your spine, and slowly lift one leg into the air.
* Keep breathing while gently contracting your Transverses Abdominus (TA) muscle (as above).
* Breathe in and at the same time lift your leg so that your knee is at a 90 degree angle.
* Keep your pelvis (hips) in a straight line (level from side to side and up and down), don't let it twist or rotate.
* Breathe out and at the same time slowly lower your leg, until your foot touches the ground, keep your pelvis level.
* Alternate by lifting the opposite leg

Four Point Kneel - SUPERMAN
* Get on your hands and knees with your head, shoulders, & hips in a straight line.
* Your knees should be at a 90 degree angle.
* Gently pull your belly-button in towards your spine to activate your TA muscle.
* Slowly lift the opposite arm and leg, while you keep your belly-button pulled in.
* Make sure to keep your pelvis level (as above).
* Don't forget to Breathe!
* SLOWLY lower your arm & leg, and alternate by raising the opposite arm & leg


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