There is an obsession with core training in the fitness industry. Many clients want a better core, but most lack of understanding of what it is and how it really works. There are some bad practices out there teaching “core training” so we wish to break down what ‘the core‘ actually is, the muscles involved, what do they do and how can you train them in the most effective way.
Firstly, we have an INNER core and OUTER core.
The deeper muscles of the INNER CORE include the Transverse Abdominis, diaphragm and pelvic floor alongside smaller muscles of the back. They are influenced highly by breath and posture alignment. If you are not breathing well and in poor posture these inner core muscles wont be working efficiently. When working well they control and support the spine and pelvis in neutral, against the movement of the limbs. This is termed CORE STABILITY. One doesn’t need to squeeze, pull up, draw in, activate or tense these core muscles. They should work well when the body is in good alignment.
The more superficial muscles of the OUTER CORE include the Obliques and Rectus Abdominis, and some of the outer back muscles help control spinal movement and moving the body more dynamically. When these muscles become tight, braced or shortened they can limit efficient movement of the spine – especially in rotation.
Core Training for Back Pain
Back injuries are one of the main reasons for people to train their core and they often resort to traditional exercises for “core” strength. These include crunches, sit-ups, planks, back extensions, leg raises, side bends and loaded rotations. The problem is that these only target the global OUTER muscles of the torso that often do not cross the spine, let alone stabilise it. There should be a focus first on CORE STABILITY using controlled movements of the limbs while keeping stable in the spine and pelvis. Activating the deep muscles in a slow and controlled manner is key before building in big dynamic movements. Poor postures put stress and compression on the spine and can deactivate the deep core muscles. So focus should be placed on alignment of the spine first, deep activation next then controlled big body movement last.
The aim with core training should be to:
- Re-align the spine to its optimal position
- Re-educate breath
- Retrain deep stabilisers of the spine to fire in the right order
- Relax overactive global muscles and then let them move more freely
Once good core stability is established the spine can withstand the loads we place upon it from global movements like squatting, jumping, press ups, and rotational movements.
Good posture = spinal elongation = optimal breath and abdominal pressure = good core strength.
Understand that having a good functioning core rarely requires the need to crunch 100 times or hold a plank for 3 minutes. Build stability first and then layer your dynamic movements in multi directions on top, so all the layers of your torso are balanced and respond optimally.