PT Personal Trainers


In now a days we heard a lot talk about the core and the first thing you

think about are the abdominal muscles but is not that simple and fool those
who think having a strong core is to have a good six-pack.

According to Personal Trainers Algarve, the core musculature consists of 29
pairs of muscles that involve our center of gravity, these are responsible
for pelvic lumbar stability and for supporting the spine, protecting our
interior organs from the central nervous system, favoring the production of
force between the upper and lower body efficiently.

Proper activation of the core muscles is essential to protect the lumbar
spine from mechanical overload. Many of our day-to-day movements require
the activation and stabilization of the core muscles, for example the
simple lifting of the chair, carrying shopping bags, physical activities,
etc. When these muscles are not properly strengthened the tendency is to
use other muscles to stabilize the lumbar spine, however helpful they may
not replace the core muscles, which in the long term brings consequences
such as low back pain, bad postures, back pain, pain on shoulder and even

Benefits of having a strong and stable CORE (HANDZEL, 2003):

1. Increases power development - A strengthened and stabilized core allows
more power to be generated and transferred through the kinetic chain. For
example, when our body undergoes changes of direction or acceleration,
power may be a determining factor between success and failure of a movement.

2. Improves Efficiency and Stability - Most major muscle groups in the body
are attached to the spine or pelvis. Strengthening this "anchor" will
ensure a more stable platform, allowing the movements to be more efficient
and with more power in our members.

3. Improves balance - A strengthened core promotes our balance center,
keeping the spine and pelvis stabilized, while the muscles of the arms,
shoulders and legs are in motion.

4. Reduce risk of injury - A weakened core can lead to an overload in the
extremities of the body, causing injuries in certain situations. The core
muscles when strengthened, efficient and stable are able to absorb and
convert the movement more forcefully, causing less stress on the
extremities of the body.

5. Improves neural adaptations - Core training produces neural recruitment
patterns, making them much more efficient, faster activation of the nervous
system, synchronization of improved motor units, as well as a decrease in
inhibitory neural reflexes.

Strengthening the core should be a priority of any training, since the
harmonic contraction of the muscles that compose it provides static and
dynamic stability of the trunk and pelvis.

Significantly improves daily activities and performance in athletes.

For this, it is necessary the accompaniment of a qualified professional and
with knowledge about this type of training so that one has security in the
execution of the exercises. Leaving in the background can have consequences
such as injuries and postural deviations.