Core Training the Right Way

Core Training: the Right Way!

Before you do that next sit up or crunch, read this. This article will help you begin to perform core training more effectively and efficiently. When most people refer to their core or abs they are talking about the rectus abdominus, the muscles they see in the mirror, that six pack every one wants to have. This is the muscle group that is working when you do crunches or sit ups, it extends from the pubic symphysis/pubic crest inferiorly (pelvic bone) to the xiphisternum/xiphoid process and lower costal cartilages superior (5-7 ribs), to flex the spine. It is responsible for about 25° of spinal flexion, that’s it. Any more than 25° and the abdominals go into an isometric (static) contraction, then your hip flexors (psoas, iliacus, and rectus femoris) take over to bring you the rest of the way up into that full sit up.

There, again, is a great deal of misinformation, and new information due to scientific research that many exercises are doing more harm that good. So how do we weed out the “bad” information? Do it yourself by first learning the correct information, and then apply it to what you see and read. You-tube is loaded with fitness videos; we are on there as well, along with many other great trainers. However, unfortunately, there are many other fitness professionals suggesting exercises that might be unsafe. The best way to stay safe is to obtain the right information.

This is a random clip I found demonstrating exercises for a strong core. However, these exercises are not for everyone.

Watch this clip…

http://www.metacafe.com/watch/1796203/crazy_ab_workout_six_pack_now/

Not to single this video out, as this is simply one of many videos demonstrating sit-ups and advanced core exercises. Note that Jeff, the individual in the video is young, fit, and athletic, and can perform these exercises with no problem. However, I do not recommend, and I am sure he would not either, a 45-year-old man who is overweight, has not exercised in 25 years, and sits at a desk all day, to perform these exercises. There are safer alternatives to sit-ups. Below is a direct quote from an article published in the New York Times on October 28, 2007,*

“Having a strong back, you will be happy to hear, means not doing sit-ups. Ever. “Sit-ups are not healthy for the back,” quotes Michael Higgins, the director of athletic-training education at Towson University in Maryland and the author of several prominent academic articles about back injuries in athletes. “They can severely compress the lumbar spine.”…A complete back-health exercise regimen must include more than crunches, of course … “You need to activate and strengthen all of the muscles that circle the spine like a belt,” Higgins says.”

One point I was reminded of watching the video, is that it is important to stabilize the pelvis while performing core exercises, and not allow the hips to pop up, which places additional stress on the lumbar spine (low back). It is also important not to use momentum when performing any exercise, as it does not allow the muscles to create movement. Instead, the law of momentum conservation, product of the mass and velocity, is used to allow movement. When performing core exercises, one should be cautious of the lumbar spine, the most vulnerable place for disc herniations. Before you begin any core training programs, you must first have an adequate understanding of the core musculature. Through out the body, there is a deep muscle system and a superficial muscle system. The main purposes of the deep system are motor control, segmental stabilization, and fine-tuning movements. Below are the basic deep muscles and fascia as related to core movement:

Transverse abdominus

This is the deepest muscle of the Core. The transverse abdominus basically “wraps” around the front and side portion of the abdominal wall and attaches to the thoracolumbar fascia in the back.

Internal obliques

These muscles lie between the transverse abdominus and the external obliques. The main role of the internal obliques is side-bending or ipsilateral (same side) rotation of the spine and ribcage and they bilaterally aid in flexion of the trunk.

Multifidus

This runs along the spine and connects the transverse process to the spinous process located three vertebrae above. The multifidus muscles are responsible for spinal extension, side bending, rotation, and stabilization of the spine at a segmental level.

Quadratus lumborum

These muscles sit on the back portion of the iliac crests and insert on the twelfth rib. The quadratus lumborum can produce side bending of the spine and ribcage, or it can raise the pelvis on one side.

Below are the superficial muscles that you can actually see in the mirror.

External obliques

The external obliques are the outermost muscles on the sides of your abdomen. They are responsible for side bending and contralateral (opposite side) rotation of the spine and ribcage. Bilaterally, they aid in flexion of the trunk.

Rectus abdominus

The rectus abdominus is one long, large muscle that runs along the front of your abdomen that has two heads. The two heads allow the muscle to split apart during pregnancy to avoid over stretching of the muscle. The rectus abdominus is responsible for spinal flexion.

Core training and abdominal training have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. Oftentimes in people who train, the superficial muscles (abs) are so strong they tend to dominate the movements and actions of the deeper musculature (transverse abdominis). That is why we are focusing on the deeper core muscles, strengthening them before we begin isolating ab work.

Number 1 reason not to do sit ups or crunches:

Your core is designed to stabilize and support the spine, is not designed to do 100 crunches or sit-ups. Yes, the spine can flex to bring you to an upright position from a back lying position, but you should only have to do this once…when you get up in the morning. When you do this movement, the lumbar spine straightens, coming out of its natural alignment curve, pushing to discs outward. Doing this repeatedly over time, can lead to spinal disc injury.

Number 2 reason not to do sit ups or crunches:

Your rectus abdominals (abs) are strongest when they are together. A separation of the recti is called a diastasis. Pregnancy is the most common cause, but so is doing core exercises incorrectly. Also, doing crunches or weighted crunches with a medicine ball before your inner core is strong and stable enough to perform the exercise is a great way to spit the recti, making your core potentially weaker. Performing trunk rotation or forward crossovers (obliques) can make the diastasis large by pushing your transverse out and against the recti. Doing these weighted with a medicine ball can make the spit of the recti occur faster. Below are pictures of athletes who have trained their core incorrectly, and created diastases.

Number 3 reason not to do sit ups or crunches?

It is important to work opposing muscle groups relatively evenly, to avoid postural distortions. The human skeleton is carefully aligned in a particular way for to most efficient movement. The muscles that attach to the skeletal bones around the joints allow the movement. Therefore, when we work a particular muscle, when shorten it to allow the joint and bones to move. The opposite muscle is being stretch. For example when we do a bicep curl (flex the elbow) the tricep is being stretched or weakened. That is why one should also train their triceps as well. Therefore, when one focuses on their abs by doing crunches, they are shortening their recti and stretching their spinal extensor muscles in the lower back. This becomes a problem because people often do not train their back as much and their abdominals, leading to an imbalance in the muscles, compromising the spine. For example, I saw a young girl approximately college age, on one of those stable ab machines; she was on there for at least 5 minutes, doing hundreds of crunches. However, did you go and work the back or opposing muscles for 5 minutes as well? Nope. If she keeps this up, she is on her way to a muscle imbalance, hip and spine postural distortion, which could lead to pain and injury down the road. You are much better off working these muscles together as one unit.

So what should you do?

Most people only work the top and bottom of the recti unit, letting the middle portion of the muscle become longer. The most important part of a sit-up is what happens in the middle of the recti. An inner core exercise called the drawing in maneuver works the abs from the middle, and makes diastases smaller. If you are not working the recti from the middle, you are better off not doing them at all. Below are NINE core exercised that allow the entire core, Lumbar Pelvic Hip Complex, to work simultaneously. These exercises encourage proper spinal alignment and allow little movement, which makes them safe for just about anyone, and extremely effective for even the most elite athletes.

Drawing in maneuver:

Kneel on all fours, with wrists aligned under shoulders and knees under hips. Keep the shoulders back and down away from the ears. Keep the spine straight and do not allow upper back to round, or lower back to sag. Keep the hips parallel to the floor not allowing them to tilt up toward the ceiling or sag down towards the floor. Inhale to let the belly expand, then as you exhale begin drawing the bellybutton in towards the spine. Inhale and release back down away from the spine about half way, then repeat. Aim for 25 repetitions, and then work up to 100 repetitions. To advance this, do them back lying on a stability ball or BOSU.

Full Plank:

Begin kneeling on all fours like above. Straighten one leg at a time, ensuring that the spine and hips are neutral. Keep the shoulders back and down away from the ears. Keep the spine straight and do not allow upper back to round, or lower back to sag. Keep the hips parallel to the floor not allowing them to tilt up toward the ceiling or sag down towards the floor. Hold for 30 seconds and increase time in increments.
You can also add movement to this exercise by extending the right arm parallel to the floor, then alternating with the left arm. Be sure when you bring your arm back down to place the hand so the wrist is under the shoulder. Be sure to keep the neck neutral and look straight down the entire time. Do 20 reps (10 per side) for 3 sets.

Forearm Plank:

Begin kneeling on all fours like above. Lower to forearms, so shoulders are over elbows, and forearms are parallel to each other. Straighten one leg at a time, ensuring that the spine and hips are neutral. Keep the shoulders back and down away from the ears. Keep the spine straight and do not allow upper back to round, or lower back to sag. Keep the hips parallel to the floor not allowing them to tilt up toward the ceiling or sag down towards the floor. Hold for 30 seconds and increase time in increments.

You can advance this exercise by extending one leg about 3-6 inches off the floor and hold for 30 seconds, repeat with the opposite leg.

Side Plank:

Lay on either your right or left side, with your elbow under your shoulder and forearm perpendicular to your body. Straighten your body so the legs are aligned with your hips, and hips aligned with your shoulders. Feet are flexed and stacked on top of one another. Press into the floor with the forearm and lift the hips and legs off the mat, keeping the hips in line with the shoulders. Keep the spine straight and do not allow upper back to round, or lower back to curve inward. Keep the hips stacked perpendicular to the floor not allowing them to shift up toward the ceiling or sag down towards the floor. Hold for 30 seconds, then repeat of the opposite side. Increase time in increments.
You can also allow movement in this exercise, allowing the hips to drop towards the floor about half way, then draw them back up, do 15 repetitions per side, 3 sets.

Spinal Balance:

Begin kneeling on all fours like above. Straighten the right leg parallel to the floor with the foot flexed, and then extend the left arm parallel to the floor. Ensure that the spine and hips are neutral. Keep the shoulders back and down away from the ears. Keep the spine straight and do not allow upper back to round, or lower back to sag. Keep the hips parallel to the floor not allowing them to tilt up toward the ceiling or sag down towards the floor. Look straight down at the floor. Hold for 30 seconds and then switch sides. Increase time in increments.

Pseudo Crunches:

I call these “pseudo crunches” because they look like crunches, but they are really not. Lay back on a stability ball or on a BOSU so that your spine is neutral and hips and shoulders are aligned. If on a BOSU, shift the body forward slightly towards the floor, as having the lower back on the center top of the BOSU might be too advanced. Bend the knees so the ankles are under the knees, feet flat on the floor. Ensure that the spine and hips are neutral. Keep the shoulders back and down away from the ears. Keep the spine straight and do not allow upper back to round. Gently place the hands behind the head with elbows out to the sides. Keep the neck neutral and do not push forward on the back of your head. Inhale as you flow back and allow your back to go into a slight back extension, about 10° and using your core, exhale to bring should shoulders back up in line with your hips. Do not allow your shoulders to come further up than your hips. Do 15 repetitions, 3 sets.
Bridge:

Lay flat on your back with your knees bent, with feet parallel to each other and ankles under the knees, arms straight at your side. Gently lift the hips and torso off the floor. Draw the shoulders down to the floor. Keep your head and neck neutral while looking up towards the ceiling. Keep hips parallel to each other. Note: the legs tend to externally rotate in this exercise, allowing the knees to bow out to the sides. Keep the legs neutral by gently rolling the inner thighs towards the floor, firming the outer hips in, and keeping the knees inline with the ankles. Imagine you are holding a ball between your knees. Hold for 30 seconds and release back down. Repeat for 3 sets.
You can progress this by extending one leg off the floor while still keeping the hips and knees parallel to each other.

You can also add movement to this by exhaling as you drop the hips towards the floor about half way, then inhale back up. This movement can also be done in the single leg option.

Half Boat (V-sit)

Sit on the mat or on a Airex Pad or BOSU, with the knees bent under the ankles. Ensure that the spine and hips are neutral. Keep the shoulders back and down away from the ears. Keep the spine straight and do not allow upper back to round. Extend both arms up inline with shoulders, keeping shoulders back and chest tall. Keep your head and neck neutral while looking straight ahead. Find you sit bones (bottom of pelvic girdle) to avoid sitting on your tailbone. Gently lift one leg at a time until both shins are parallel to the floor. Hold for 30 seconds. Increase time in incrementsYou can advance this pose by straightening the legs, while staying on the sit bones.

You can add movement to this by straightening one leg at a time, then re-bending the knee, alternating legs. Do 20 reps (10 per side) for 3 sets.

Dead Bug:

Lay back on an Airex Pad or BOSU. Ensure that the spine and hips are neutral. Keep the shoulders back and down away from the ears. Keep the spine straight and do not allow upper back to round. Extend both arms up towards the ceiling, parallel to the walls inline with shoulders, keeping shoulders back and chest tall. Keep your head and neck neutral while looking straight upward towards the ceiling. Gently lift one leg at a time with knees bent until both shins are parallel to the floor. Hold for 30 seconds, Increase time in increments. You can add movement to this by straightening one leg at a time, then re-bending the knee, alternating legs. Do 20 reps (10 per side) for 3 sets.

Core training is an essential part of overall health and muscle function. The Core muscles provide joint stability and maintain a solid foundation for the prime moving muscles in the limbs to work. Core strengthening exercises are most effective when the torso works as one solid unit and both anterior and posterior muscles of the body contract at the same time; multi joint movements are performed and stabilization of the spine is monitored. When the core is weak, you are more vulnerable to poor posture and musculoskeletal injury. Regular training of the core muscles is essential in preventing injuries and should be a part of our everyday training.

The main concept of core training involves using many muscles in a coordinated movement, rather than isolating a specific joint or muscle as in most weight training. For example, those stable ab machines that isolate the abs and do not allow any other part of the core to be worked is not only is this inefficient, but a waste of time. You are much better off with the above stability exercises that will focus on working the deep muscles of the Lumbar Pelvic Hip Complex simultaneously.

Melanie Clark Mogavero, RYT, CSCS, CPT

* Reynolds, Gretchen. (2007). Twist and Ouch. Retrieved from http://www.nytimes.com/2007/10/28/sports/playmagazine/28physed.html?pagewanted=1&ei=5088&en=5d71e62fcda908ba&ex=1351224000&partner=rssnyt&emc=rss