Ok, we all want rock solid abs, I get it. And having a strong core is the biggest buzz in the fitness industry – and for good reason. So why can’t we do crunches anymore?
Remember back in the day those who were working out, were performing sit ups? This was how fitness lovers and athletes got those abs of steel. Then science caught up and saw evidence that doing all those sit ups were causing back injuries. If we look close enough at the mechanics, your hip flexors (iliopsoas group) are doing most of the work and they originate in your lumber spine. All this excessive pulling on the spine was leading to back injury. So we all stopped doing sit ups and moved to crunches.
Now science has caught up to crunches. There is evidence to suggest that doing a crunch can load your spine up to 150 times. Constantly flexing the spine and overusing one muscle group will never create balance in the body. Ask me how I feel about machines such as leg curl!! Our spines are pretty fragile and precious, so we must find another way. Something that science can’t debunk!
Let’s talk for a second about what your core is and what it’s role is. Your real “core” includes your deep pelvic muscles (creating a pelvic floor), your transverse abdominis (under your 6 pack muscles), and your multifidus muscles (attaching to each vertebrae in the spine). The job of these muscles is to stabilize your pelvis, to limit excessive movement. If your core is strong, you will be able to lift heavier weights, run faster, jump higher etc. All because your “base” is stable.
There are a few exercises that are needed to get your core strong. Keigles are one method for women and men can think about “stopping the flow” (holding in your pee). If you want to learn about setting your core, visit my website and check out the video. It’s easier to show that to type!
So once you can activate your core, here are some fun exercises that are commonly done incorrectly. I typically see poor posture which is a result of a weak or unactivated core. Most people tend to rush these exercises – remember when doing this type of training, the pelvis should be stable.
The plank on the stabilty ball is a staple exercises – focus on good posture, neutral spine, and hands under your shoulders. When tucking your knees in, your back does not change and the movement is smooth and controlled.
When using the ab roller, the same principles apply. Start in a modified plank position and roll forward maintaining your posture and stable pelvis. Your body should not change position. just your arms stretch out and back in.
One note of caution: Core work should not result in back pain. It is acceptable to feel that your back is doing some work, but not sharp pain. If you finish the exercise and you feel discomfort in your back, your pelvis was not stable enough and you need to decrease the difficulty of the exercise.
For questions or comments, please contact me.
Jen Mark BSc., CAT(C), CSCS
Athletic Therapist
www.dynamicliving.me
jenkmark 