Kare about Health

Core Values: Part One – The value of “core” work

It seems that exercising the “core” is everywhere! It is what it’s all about in the exercise world. And it is important to have a strong core, but too much emphasis on isolated muscles, the abdominal muscles, for example, can make things worse. Also, do we really need to add another set of exercises to our already full workouts?  I’m here to tell you that all that time spent doing crunches or sit-ups is not only unnecessary, but could be detrimental.

Your core muscles work together to provide stability and protect you from injury. If you over-exercise the abdominal muscles, and neglect the lower back muscles, you are setting yourself up for possible injury or back pain. It is all about balance. Ahhhh, that “balance” word coming into play again! All of your core body musculature needs to work together to provide strength and stability. When strength becomes unbalanced, problems begin.

Core Muscles

So, what are the core muscles? The muscle you feel contracting deep in your abdomen when you cough is the transversus abdominis. Other major abdominal muscles that make up your “core” include the internal and external obliques and the rectus abdominis. Major back muscles include the multifidus and the erector spinae.

Your body’s core is the area around your trunk and pelvis. When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. Strong core muscles make it easier to do most physical activities – from swinging a golf club to getting something off of a shelf to sitting without back support. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.

Strengthening your core

Your body’s core is where your center of gravity is located. A strong core gives you:

• Increased protection and “bracing” for your back
• Controlled movement
• A more stable center of gravity
• A more stable platform for sports movements

All of that said, it is my belief as an exercise physiologist, that if you are doing regular and effective strength-training, aerobic exercise and stretching you probably have a strong core. Spending a lot of time on specific core exercises probably is not necessary. I have narrowed it down to 3 effective core exercises (with a few alternatives) that will help you establish and maintain a strong torso. I will mention them here and submit photos and descriptions in my next blog entry “Core Value Part 2: The Core Exercises.”

Three basic exercises that will enhance your core fitness include:

• Plank or Side Plank
• Reverse Sit-ups
• Bird Dog with adaptations

A few core exercise alternatives that have shown to be highly effective:

• Captain’s Chair
• Sit-ups on the Ball
• Ball Plank and “Stir the Pot”

A fun alternative to your basic core strengthening regimen is to learn exercises that use a fitness ball. Balancing on these over-sized, inflated balls requires that you focus on using your core muscles for support. I will be demonstrating my favorites in the next blog entry as well.

Basically, 5-10 minutes 2-3 times a week is adequate for maintaining a strong core.

Getting the most from your workout

Try to do your core exercises 2-3 times a week. For optimal results, remember to:

• Choose exercises that work your core muscles simultaneously. Rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
• Focus on quality of movement rather than quantity. You’ll gradually build up to a greater number of repetitions. When starting out, take it slow and learn how to properly perform each exercise with optimal technique.
• Breathe steadily and slowly. Breathe freely while doing each of the exercises in your core strengthening workout. Your instinct may be to hold your breath during an exercise, but it’s better to continue breathing.
• Take a break when you need one. When your muscles get tired, stop and change exercises. Fatigue will compromise form and safety.
• Get help from a trained professional. Body position and alignment are crucial when performing core strengthening exercises. When you begin, it’s may be a good idea to have a fitness trainer or physical therapist help you perfect your technique.

Keep in mind that core exercises are just one part of a complete fitness program. Aerobic exercise, strength training and stretching are important, too. Whether you’re an exercise novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness training program can help you reach your exercise goals.

Next Blog: Pictures and descriptions of my favorite core body exercises!