Core stability and core strength have been subject to research since the early 1980s. Research has highlighted benefits of training these processes for people with back pain and for carrying out everyday activities. However, less research has been performed on the benefits of core training for elite athletes and how this training should be carried out to optimize sporting performance. Many elite athletes undertake core stability and core strength training as part of their training programme, despite contradictory findings and conclusions as to their efficacy. This is mainly due to the lack of a gold standard method for measuring core stability and strength when performing everyday tasks and sporting movements. A further confounding factor is that because of the differing demands on the core musculature during everyday activities (low load, slow movements) and sporting activities (high load, resisted, dynamic movements), research performed in the rehabilitation sector cannot be applied to the sporting environment and, subsequently, data regarding core training programmes and their effectiveness on sporting performance are lacking.

There are many articles in the literature that promote core training programmes and exercises for performance enhancement without providing a strong scientific rationale of their effectiveness, especially in the sporting sector. In the rehabilitation sector, improvements in lower back injuries have been reported by improving core stability. Few studies have observed any performance enhancement in sporting activities despite observing improvements in core stability and core strength following a core training programme. A clearer understanding of the roles that specific muscles have during core stability and core strength exercises would enable more functional training programmes to be implemented, which may result in a more effective transfer of these skills to actual sporting activities.

by:Hibbs, Angela E.

Core stability and cycling

Core stability has received considerable attention with regards to functional training in sports. Core stability provides the foundation from which power is generated in cycling. Abt, et al., (2007) determined the relationship between cycling mechanics and core stability. Hip, knee, and ankle joint kinematic and pedal force data were collected on 15 competitive cyclists while cycling untethered on a high-speed treadmill. Total frontal plane knee motion, sagittal plane knee motion, and sagittal plane ankle motion increased after the core fatigue protocol. Core fatigue resulted in altered cycling mechanics that might increase the risk of injury because the knee joint is potentially exposed to greater stress. Improved core stability and endurance could promote greater alignment of the lower extremity when riding for extended durations as the core is more resistant to fatigue (Abt, et al., 2007). McEwan, (2009) also determined the improve core strength for optimal performance and cycling injury prevention. Accordingly, the glutes, the oblique abdominals, and the back extensors are other muscles that must be working optimally to hold the form when the pressure is on.

Yoga and Core stability

Yoga is one of the trainings for core stability that has been mentioned through a few studies. For instance, the study conducted by Petrofsky and Morris (2005) demonstrated the effect of Yoga on the right and left rectus abdomens and of the right and left external oblique muscles. The “Uddhyana Bhanda” and “Nouli” are practices of Yoga that Omkar, Vishwas, and Tech (2009) applied to core stability. They also argued those practices that can affect lumber multifidus, transversus abdominis, rectus abdominis, internal obliques and external obliques muscles.

Pilates and core stability

Pilates and core stability
Julie, (2003) noted that Pilates can affect on core. His study mentioned that Pilates is a mind and body approach to fitness, including 6 basic principles such as breathing, precision, centering, flowing movement, control, and concentration. He presented several key movements and breathe patterns used in Pilates, including neutral pelvis, C-curve and spinal articulation, back muscle engagement, and abdominal muscle engagement. Making Pilates a regular part of one's fitness regimen can help achieve a longer, leaner looking physique, an increased energy and stamina, and fewer aches and pains from the stresses of everyday life. Another study conducted by Kane and Bell (2009) affirmed the effects of 6-week Pilates exercise on the 3 children, 9-11 years old. The effect of the program on motor skills, self-perceived adequacy for physical activity and balance, strength, and core stability activities was examined.

The Pilates training group improved in quickness and functional ability, both important components of lower extremity function. Pilates training can be beneficial for football linemen to increase quickness and the ability to move horizontally. Sander (2005) recognizes effect of Pilates training to increased lower extremity functional ability in Division II football players. Pilate’s exercises were shown to influence the lumbo-pelvic-hip complex, thereby leading to an increase in strength and stability.

Core Stability in Sports: Core muscle exercise

Core Stability in Sports: Core muscle exercise

Core exercise with Swiss ball

Researchers in their studies proclaim the effect of Swiss ball on the core stability. One study found that during biceps curls the activity in the rectus abdominis and external obliques increased (Moreside, Vera-Garcia, and McGill, 2007). Another study concluded that five weeks of Swiss ball core stability and balance exercises increased torso balance and EMG activity compared to conventional floor exercises in women (Cosio-Lima, Reynolds, winter, Paolone, and Jones, 2003).

Upper rectus abdomens and lower rectus abdomen are muscles of core area. (Duncan, 2009) investigated the effect of on and off Swiss ball exercise on those muscles. As the results of electromyography, muscle activity was greater when exercises were performed on a Swiss ball in comparison to a stable surface. Marshall and Murphy (2005) in the same study found this result as they assessed lumbo-pelvic muscle activity during different core stability exercises on and off a Swiss ball. Subjects performed four exercises on and off a Swiss ball: inclined press-up, upper body roll-out, single-leg hold, and quadruped exercise. They also found, there was a significant increase in the activation of the rectus abdominus with performance of the single-leg hold and at the top of the press-up on the Swiss ball. There was evidence to suggest that the Swiss ball provides a training stimulus for the rectus abdominus, and core stability.

Stanton, et al., (2004) examined the effect of a Swiss ball training program on core stability, VO2max, and running economy. Subjects were randomly divided into a Swiss ball group or a control group. Both groups continued to perform their normal physical training, which consisted of skills training and run-based conditioning.

Core muscle exercise

Core muscle exercise
Core muscle exercise is common in training programs (Petrofsky, et al., 2007). There are various exercises to improve core including types of exercise leading to numerous benefits. For example, Swiss ball, Pilates, Yoga, and mixture of them have been suggested.