Core exercise

In the past ten years, core exercises have become one of the hottest trends in fitness. Why is that? For starters, consider the problems you might encounter if you don't perform core exercises on a regular basis:

• Herniated discs
• Muscle strains and spasms
• Sciatica
  
  

If that's not enough to make you take them seriously, consider this - almost all sports require strength through the mid-section. Core exercises can help you kick a football or swing a tennis racket better, swim faster or run longer.

Core exercises refer to those that work the muscles of your abs and back. These muscles support your spine and keep your body stable and balanced. The major muscles in this area include :

• Transverse Abdominis (TVA): This is the deepest lying abdominal muscle, it acts like a weight-lifting belt, protecting and stabilising your spine.
  
  
• External Obliques: These muscles can be found on the side and front of the abdomen, around your waist. Twisting motions activate them.
  
  
• Internal Obliques: These muscles are beneath the external obliques, running in the opposite direction.
  
  
• Rectus Abdominis: This is the muscle most people think of when they work their abs. It is a long muscle that extends along the front of the abdomen - the part you see when your 'six-pack' is visible.
  
  
• Erector Spinae: A set of three muscles that run from your neck to your lower back.

In order to activate and strengthen all of these areas you need to use a variety of different movements - not just crunches, but also back extensions, planks and so on. Swiss ball work is particularly effective for working these areas.