Core Muscle Training
Keep Your Abdominal Muscles Strong to Prevent Injuries
The core, or abdominal wall musculature, is the bridge between the torso and the lower body. A strong core is a key to prevention of both injuries and back pain.
Why is a strong core important?
The core, or midsection musculature, is the bridge between the upper torso, and the legs. It is the source of stability during daily activities and during exercise. It protects the internal organs, and stabilizes the spine. A weak core leaves the body vulnerable to lower back pain and injury.
What, exactly, is the “core”?
The core is the girdle of muscle that surrounds the midsection of the body. In general, many individuals use the term “abs” interchangeably with the term “core”. This is inaccurate, from an anatomic perspective. “Abs” or the abdominal muscles, generally refers to the rectus abdominus muscles, the paired muscles that run down the front of the abdominal wall. These muscles make up the much ballyhooed “six-pack” that so many of us desire. In contrast, the core includes not only the rectus abdominus muscles, but also the muscles along the flanks extending to the front of the abdomen (transverses abdominus muscles, the internal and external oblique muscles), and the muscles that run along the spine (erector spinae muscules, and the multifidus).
What are the consequences of a weak core?
These include injuries and degenerative disease. The most common site of injury related to lack of core strength is the lower back. Anatomically, the spine is composed of multiple separate bones, called vertebrae. The vertebrae are separated by a round cushion at each level known as the intervertebral discs, and connected in the back by small joints, called facet joints. Without the support of a strong core, all the stress of spinal motion is transmitted to the facet joints, resulting in laxity of the facet joints, and eventually, degenerative arthritis of the joints. Alternatively, excess spine movement related to weak core muscles may result in a herniated disc. Both of these conditions can result in acute or chronic back pain.
What is the best way to strengthen the core?
Any exercise that requires contraction of the muscles of the mid-section will work to strengthen the core. These body weight exercises, with no special equipment required, are very effective:
- Adominal bracing - “sucking in the gut”, without holding the breath. In order to brace, imaging pulling the navel toward the spine, and hold for at least 10 seconds.
- Push ups/plank – this classic exercise works well to strengthen the core, as long as a flat back, or “plank” position, is maintained throughout. Allowing the back to sag toward the floor decreases effectiveness.
- Side plank – a yoga move, begun in the standard push up, or “plank” position. One arm is then raised toward the ceiling, and the body rotated 90 degrees. Position should be held until fatigue, keeping the hips from dropping to the floor. Then repeat with the opposite arm.
- Superman/Banana – these are opposing moves that engage the entire circumference of the core. The “superman” move is performed by lying on the stomach, then slowly contracting the muscles of the back, lifting the extremities off the floor (picture Superman flying through the air). Banana is the opposite – while lying on the back, the abdominal area is contracted, lifting the shoulders/arms/legs off the floor simultaneously. Each move should be held until you are fatigued.
