Let's get to the core of the issue

High aerobic (lung) capacity, heart health, flexible joints, and strong muscles are THE combination for perfect fitness ... or are they?

You might realise from reading past articles that fitness is not an exact science, like biology or anatomy, and therefore, what is good for the body one day, could be contraindicated the next day due to "the latest research".

Core strength has been making fitness professionals and fitness participants alike, sit up and take notice of what is going on behind their belly buttons in recent years because this could be what is missing from so many people's fitness programmes.

Additionally, without good core strength, you might not be able to walk as tall and move as gracefully as you would like to. Core strength is the missing ingredient to this perfect fitness combination for many.

When we, as fitness professionals, talk about core strength, we sometimes talk about it as if it is a newly-discovered part of the body. Of course, the deep muscles that sit in the stomach cavity and work in conjunction with the lower spine have always been there, but other parts of the body and other factors of fitness, seem to have had the spotlight.

For example, being able to run a marathon, complete the game of rugby or snow ski all day seemed a much more important goal because if you could do any of these things, it meant you were fit and strong, right?

Well, sort of...

Just what are we talking about here? Of the 600 or so muscles that make up the human body, the core is made up of just three main muscles.

They are the transverse abdominus, the psoas muscles and the pelvic floor muscles.

The transverse abdominus is the deep layer of muscles underneath your rectus abdominus (which is known in gyms as the 'six-pack) and it wraps around your waist like a corset.

The psoas muscles attach diagonally and vertically from the hip to the lower spine and move your hips forwards and backwards.

The pelvic floor muscles are the muscles that hang like a hammock and help support your pelvic organs and function in the removal of waste from the body.

These three muscle groups together facilitate correct and strong posture; a flat stomach; sharper balance; and all round strength inside and out your stomach cavity.

It is important to have correct and strong posture for a few reasons.

First of all, it looks better. Shallow? Maybe. But your clothes will sit better on you, and you will look leaner and taller. Come on, I know you agree with me!

Secondly, your spine is not built for strength, it is built for movement. Your muscles are built for strength, so it's the muscles that should be doing the supporting of your back. So sit up and lift your chin and pull your stomach in!

Thirdly, it can save you lots of money on painkillers for lower back pain and headaches.

Fourthly, forming good postural habits will instil this into your children (or in my case, my students) and they will go on to have less pain and look better too.

Fifthly (I'm on a roll, aren't I?), good posture makes you look like you are more open to receive communication from others and sends a positive non-verbal message to those around you.

A strong core equals a flatter stomach.

This works like a see-saw with your lower back to rock the pelvis back and forth to give you better posture.

It is not the 'six pack' that will make you have a flatter stomach. Doing crunches will strengthen your stomach inside and out but will do very little to give you the concave tummy that the fitness models and Hollywood stars all have.

You must have a strong transverse abdominus for this to happen.

Having to pull in your stomach, whether facilitated by an extremely toned transverse abdominus or just for your ego as some 'hottie' strolls by you at the mall, is a useful and healthy habit to get into because it is great for burning calories as well as making you look slimmer instantly.

Imagine wearing a belt made of thorns. Pull away from the belt to avoid being stabbed or pinched. That is your transverse abdominus working.

Now sit down in a chair with your feet flat on the ground. Without hunching your shoulders, push your lower back as hard as you can into the back of the chair.

That is also your transverse abdominus working.

Do you know people who are gifted athletically?

Do you know anyone who seems to pick up on sports like skiing, riding a skateboard, surfing and yoga really easily? I do.

Those are people who have very good balance. And you cannot have good balance without a strong core.

Balance also comes in very handy in a range of emergency situations and can also protect your joints and your spine from acute trauma in a range of accidents.

Dust off the balance beam, kids, and perhaps adults should indulge in a bike ride now and then. Walking up and down stairs with your head up and eyes looking forward is a good way to improve balance and co-ordination without requiring any fitness equipment and can be done anytime.

For a big challenge, stand on one foot, pull your stomach right in, lift your head and arms ... now close your eyes.

How long can you last?

At the gym, participating in a fitball class or yoga class will make you realise that balance is a grossly under-rated part of everyone's fitness programme.

Don't forget to stretch after every workout. Yes, even your abdominals need to be lengthened!

Good luck everyone!