Spinal Stability Reference: Core Training

I just read an article called "21st Century Core Training." It was written on the T-nation website by Mike Robertson... who, by the way, is awesome.

Anyway, I highly suggest checking out that article, especially if you are already familiar with the concept of core stability and the true role of the abdominals. If you don't know what I'm talking about, please refer first to my posts on low back pain... that is, if you haven't done so already.

Low Back Pain: Injury Limits to Fat Loss
Part 1
Part 2

If you don't care to read Mike's core article, you are missing out... but here is my short summary of it...

 You can think of the core as a box. The diaphragm is on the top. The pelvic floor is on the bottom. The front of the box is the rectus abdominis and the transverse abdominis; the sides of the box are the internal and external abdominal obliques, and the back of the box are the spinal erectors and multifidi.

A healthy core is a balanced core. Each part of the core contributes to the overall stability of your spine, and if the system isn't balanced, then you get back pain. Most people do not have this balance (or anything close to it), so they need direct core work.

Intelligent core training can be broken down into four different groups.

Anti-extension
Anti-lateral flexion
Anti-rotation
Hip flexion with a neutral spine

Note how sit-ups and crunches aren't in there! Those exercises are not recommended!

But anyway, those four movements are the key to an effective core training program. For descriptions, examples, and videos... I guess you are still going to have to check out the article for yourself...