Health and Fitness: Exercise to build a stronger core

It is common to find an article about how to get better abs; however, it is a rare thing to see an article emphasizing how to build a better core. The more popular versions such as those found in fitness magazines,will have better “selling” titles such as “6 Weeks to 6 Pack Abs” or “How to Get a Rock Solid Midsection.” These are catchy titles and they use them because they sell, not because it is the best way to train your core.
Traditional knowledge says if you want to build rock solid abs you need to do sit-ups or crunches, or sit-ups on a decline bench – and while we are at it, go ahead and throw a twist into the mix so that we hit some external obliques.
But as Gray Cook noted in his 2003 article, “Athletic Body in Balance,” “An abdominal routine that makes your abs burn does not necessarily train your core; it just helps you get really good at an exercise while lying on your back. The strength and endurance you gain while lying down will not completely transfer into a standing position, because that’s where your imbalances come into play.”
We need to recognize there are more muscles involved in the core than just abs and obliques. The core consists of a multitude of muscles we need to be aware of or else imbalances will occur resulting in an increased chance for injury, particularly to the low back region. Muscles of the core include the Rectus Abdominis (abs), Internal and External Obliques, Quadratus Lumborum, Erector Spinae, Transverse Abdominis and the Psoas. You can see where trouble can begin by strengthening certain sections of the core while neglecting others. This promotes muscular imbalance and possible injury.
Secondly, we need to take into account our own lifestyles. Not everyone is the same, so not everyone should do the same routine. For example, there are more sedentary jobs today than every before. People who sit at a desk all day, then sit to drive home, typically have tight Psoas (hip flexors). So why should they do more crunches or sit-ups and further tighten the Psoas, making a problem an even worse problem?
Those with disc problems should particularly stay away from any type of crunch or sit-up, because that movement creates spinal flexion, which makes disc problems even worse. Think of your spine as you would a hamburger, (strange analogy, I know). If you bite down on one side without supporting the opposing side you are going to lose the contents of the burger on that opposite side. The same thing happens with your spine! If you are doing countless crunches, all that compression on one side and expanding on the other is eventually going to lead to a slipped or even herniated disc. Crunches are okay for those who are healthy and without back problems, but too much of anything can be a bad thing, regardless of someone’s health history.
The core’s main function is to stabilize the body during movement and also stabilize the spine to prevent injury. Secondly, the core produces certain movements, such as in a golf swing; but, in all our movements, the spine needs to be stable and in proper alignment. Muscular endurance and stability are always going to be more beneficial and functional than muscular strength and we need to train it as such. Take a water skier, for example. A water skier needs core stability and the ability to maintain that stability for a longer duration of time, not just a short powerful burst.
To build a good core routine we need to keep certain questions in mind. Is the core exercise functional and will it transfer to real life applications? Is my routine balanced? Are my movements okay given my medical history? If you can say yes to these, you have established a great core routine that is now going to benefit your health, not hinder it.
Of course there are many core exercises to choose from and they are all good, but not all may be appropriate for certain individuals. Also make sure they are promoting balance within the entire core system.
If you have questions, I would love to do a Q&A section in my next article. Please e-mail questions or topic suggestions to dusting@wpt-mvac.com.

by Dustin Graham