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DEMYSTIFYING THE CORE
Almost every gym has one: a muscular guy whose six-pack abs pop through his shirt, yet who nevertheless has a massive, distended belly.
Physiques like his are the prime example of how not to approach core fitness. A strong core will pull the belly in like a corset, whereas a six-pack pertains only to the superficial layer of muscles on top. No matter how many sit-ups he can perform, that guy typifies someone "whose inner core is non-existent.
It's very easy to work the wrong things if you don't know what you're supposed to be doing.
These days, it's rare to flip through a health magazine or attend a fitness class without encountering the term "core." An abundance of workout DVDs are devoted to shaping up the core, and at every turn, six-pack-busting fitness models advertise the myth that a strong core equates to a slim waistline and sculpted abs.
However, among fitness trainers, instructors and health professionals, there are discrepancies over what the buzzword actually means, leading to general core confusion.
The core refers to an entire group of trunk muscles, not just the rectus abdominis that make up a six-pack. The core includes the transversus abdominis, which are the corset-like muscles that wraps around the belly, the multifidus, a deep lower back muscles, the diaphragm, your breathing muscle, the pelvic floor muscles, and the gluteal muscles. Some of these deeper muscles don't actually produce movements of one's limbs. Rather, they prepare the body for movement, providing control and stability, hence the term core stability.
The term is being used quite freely by many different fitness and health professionals, Pilates instructors are using it, yoga teachers are referring to it. ... There's a lot of different health philosophies that hold [the core] in high regard. Many fitness industry professionals continue to perpetuate the myth that abdominal exercises, like crunches or the use of the exercise ball, are the key to building a strong core.
Traditional abdominal exercises like crunchies only strengthen the superficial rectus abdominis muscles, but do not stabilize the back or protect against low back injuries. The true core muscles are deep and require a specific activation pattern.
Many people have injured themselves, straining their backs, shoulders, necks and hamstrings, by performing core exercises incorrectly. They try to achieve a movement or perform an exercise which is too difficult for them & compensating to achieve it, straining muscles and joints, just to get the movement done. Done incorrectly, core workouts can make people more susceptible to injury over time, since repeatedly stressing the wrong muscles can cause shearing forces on the joints, leading to wear and tear.
Pilates and yoga instructors often start off by teaching deep-belly breathing techniques, which require people to expand their bellies as they breathe in and exhale as they bring their belly buttons toward their spines. However, that's actually not the correct way to breathe. Proper breathing involves the expansion and contraction of the rib cage, lateral costal movement, without any notable movement in the stomach area.
A weak core is often the culprit behind those injuries that seem to occur later in life without any apparent reason.
I often hear people reporting: 'I twisted wrong,' or 'I went to pick up a shirt off the floor and I hurt my back.' An awareness of your core is very important and should start right away. Immediately after a low back injury if your core muscles are re-trained your risk of injury is dramatically reduced by 80%.
Activating the core is easier than most people think, and requires only 30% of your maximum voluntary effort. If you have a healthy back or have rehabilitated it properly following an injury, your core muscles engage with almost any movement you make, if you maintain good posture.
How to work that core
Here’s three exercises for you to perform to test you core strength:
Back bridge
Lie on your back, with knees bent. Contract your rear muscles to lift the hips. At the same time, slightly push forward onto the balls of your feet to contract the thigh muscles at the same time. Make sure you're sparing your lower back and hamstring muscles. Your low back should maintain it’s natural curve. Hold 10 seconds & repeat 10 times. If this is easy straighten one knee- Be sure your pelvis does not drop on that side.
Superman
On your hands and knees, extend one arm and the opposite leg. Hold for up to 10 seconds, and repeat for 10 to 15 repetitions. Do the same on the other side. Pay close attention to the shoulders and hips, ensuring the low back does not arch & the pelvis does not rotate.
Modified side plank
On your side, bend your bottom elbow, propping it beneath the shoulder. With both knees bent, push the upper part of your body off the floor with the other hand, so your hips, shoulders & spine are in a straight line. Face directly ahead of you so that a straight line can be drawn from the top of your head to your pelvis. Hold 30 seconds and repeat three times & switch to the other side. If that seems easy try with your knees straight, supporting yourself on the outside of your foot.
If your performance of these three exercises was less than fantastic you need help with some core strengthening exercises! We’d be happy to help you achieve a strong core & a healthy back.
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