Core Training

Happy Wednesday! I hope everyone had a tremendous Labor Day weekend! Today I want to write a little bit about core training. First off, what exactly is the core? Most people think of the core as the rectus abdominis (your six pack.) That is one of the muscles of the core but it's not alone. The core also includes Transverse Abdominis, Obliques (external and internal), Quadratus Lumborum, Erector Spinae, Multifidus, AND (perhaps most importantly) the glutes. Truth is, when compared to the rest of the muscles of the core, your six pack doesn't do a whole lot. It flexes the trunk. That's really it. But because people strive for the perfect six pack we concentrate on this one muscle. Truth is, if you want a six pack, stop doing crunches (more on crunches later) and eat better. If you want a strong core you need to learn to use all muscles synergistically. It's important to stop thinking of the core as the muscle that flexes the trunk and as the group of muscles that prevents rotation. Here are some simple exercises that require minimal equipment.

A front bridge will activate the very important Transverse Abdominis (the body's natural weight belt.) This exercise is a great start for people who really want a strong core. The same can be performed laterally. See if you can hold these two exercises for 30 seconds without moving. If you can't you have some work to do. If you can you are ready to move on to bigger and better things:

• Knee tuck - this is a great exercise that can be performed with only a Stability Ball. And, you can add a push up for even more fun!
• Toe Balance - this is great for isometric strength
• Stability Ball Side Bridge - makes the side bridge just a bit more difficult

Hopefully, you've noticed that I haven't mentioned crunches. That's because they suck. They only work one muscle (Rectus Abdominis) AND they contribute to low back pain. If you already have low back pain then performing crunches will exacerbate the problem. Simply put crunches at best are ineffective and a waste of time and at worst very dangerous over time.

I would much rather you spend your time strengthening your glutes. People with low back pain generally have weak glutes or glutes that don't fire. Because we sit all day (on the couch, in the car, at work) our glutes have stopped to work as they should. We must retrain them to work in conjuction with the rest of our body. Here's a good start. Do you feel this primarily in your glutes or hamstrings? If you feel it in your hamstrings then your glutes aren't working properly. Here's the next progression. Don't let your hips drop! These are a great start to add to your daily warm-up to help you build a more effecient body.

Mike