There seems to be an obsession in the fitness world about developing a strong core but many of our clients who desire this are hard pressed to tell us what it is and how it works. One may think that having a ripped 6 pack is the definition of a good core but it is not the foundation of this system and is only part of the story. So stop your crunching and plank holds for a moment and learn a bit more about the core and how to train it.
There are have 2 elements of core training: Core Stability and Core Strength and it is important to understand the difference.
Core stability is the ability control and support the spine and pelvis in space and keep them neutral against the movement of the limbs. Good core stability is established through optimal breathing, good posture and the correct timing of contraction of the deep support muscles which include the diaphragm, pelvic floor, transverse abdominals, deep layers of the obliques and multifidus (deep back muscles). These local stabilizers should react unconsciously to the stress put upon the spine and fire accordingly to prevent torsion or damage. The global stabilizers of the torso (outer core) includes the tissue of the obliques and gluteals as well as other layers of the deep back muscles and they work to keep the joints in a neutral position when placed under strain from different directions. Core stability is not the power and force produced by the abdominals and back which is often over emphasised in the fitness world with cues like “squeeze your core”, “Press your back into the floor”, “hollow your navel to spine”. We cannot squeeze or activate core stability we find it with good posture, efficient breathing, good motor control and spinal elongation
Poor posture, incorrect breathing and misfiring of the deep core results in overloading of parts of the spine, compression and degenerative changes in the back. Back injuries are one of the main reasons for people to train their “core” and often resort to traditional exercises for “core” strength including crunches, sit-ups, back extensions, leg raises, side bends and loaded rotations.
The problem is that many are done without a focus on spinal elongation or stabilization of the pelvis and due to poor breathing and posture many people are already in compensation patterns before they begin. When the spine is long and in optimal position the tissue around the bones can have the correct amount of tension for the amount of load placed upon it.
Pilates and corrective type movements are rooted in core stability and aim to re-align the spine to its optimal, re-educate breath, retrain muscle stabilizers to fire in the right order and relax overactive muscles.
If we have core stability we can then have core strength. Our global system of muscles cross over 2 joints and weave around the body in many directions connected to each other in pathways that move us fluidly. When the body performs global movements like squatting, jumping, press ups, rotational sport actions and lunging it is essential that the deep core system is firing correctly. If not, than the big global muscles try to take over, get tired easily, become imbalanced, sore and tight and some tear and strain on the load. If you are training for core strength you must work with elasticity and spring not just force and tightness. Functional dynamic movements that work in multidirectional angles can strengthen the whole series of slings around the torso that will give you a stronger global core.
The most important aspect of core performance is to (1) stabilize the spine, (2) maintain optimal alignment and movement relationships between the spine and pelvis, and (3) prevent excessive stress and compensatory motions of the pelvis during the movement of the limbs. All three of these have to do with stability versus strength and force. (Mosby;2002)
So what do you do with this information….
Understand it is not that simple and even what you think of as a weak core may actually be bloating, poor activation of your breathing cycle, imbalance in your stabilizers around the joints and overworking global muscles. 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 strength and function on top of this foundation. Stability often requires slower more controlled movements to re-educate the timing of the deep support system. You may need to challenge your spine and pelvis on things like a foam roller or bosu ball. It may be as simple as improving your posture to allow the tissue to respond as it should to your movements.
Find out more for yourself and see if some of the things you thought you were doing right for your core have actually been detrimental to your spine.
Come attend our “Understanding the Core” workshop led by Kelly Vanderboom, Back health specialist at Body Fit Solutions.
Saturday October 28th
12-2pm
£15 pp
Or book your Full Body Mot session or our more in depth Functional Movement program and discover more about your body, abolish some myths about core fitness and start training intelligently.