about | contact | home

Building Core Strength: A Wise Investment in an Unstable World by Katie Pearson

The fitness industry is turning its attention from workouts that produce “abs of steel” to exercises that build core strength. It has learned that focusing on appearance versus function can leave us injured, exhausted and unprepared. The medical field is also starting to focus on the link between poor core stability and back injuries and other ailments. This far-reaching shift in thinking about our bodies has led to an explosion of interest in core-strengthening activities such as yoga, pilates and martial arts. There is a realization now that though a “six-pack” looks good, true strength and fitness are built below the surface, in the deep, powerful muscles of the inner core.

Since the only bones between your ribcage and pelvis are the small spinal vertebrae, your entire midsection is left to rely on muscles for protection and support. Neglecting to strengthen your torso from the inside out is similar to building your house on sand — when the storms come, either through increased stress, fatigue or overuse, your “house” may well wash away, resulting in injuries and chronic pain. A strong core, on the other hand, provides the support you need for doing the activities you love, be they jogging, gardening, working behind a desk or raising children.

It is also important to know that childbirth, pregnancy or even a few days of back pain can knock your core muscles completely out of commission. Retraining them after a traumatic event can make a huge difference in your recovery. In fact, a 2001 study showed that 84% of patients with low back pain who did not retrain their core muscles had a recurrence within a year, compared with a 30% recurrence rate for patients who worked on retraining their core.

NAVIGATING YOUR CORE

Traditional fitness exercises and sports target your outer core, the muscles just below the surface of the skin, including the abdominals, glutes (buttocks), hip flexors and lower back. This superficial strength is important; however, if these muscles are not supported by a strong foundation, they will likely overcompensate, resulting in acute or chronic pain and dysfunction. In order for your core to become a stabilizing force, strength training must begin with the inner core, an intricate network of muscles surrounding the abdominal cavity. Though we can’t see them, these muscles play a vital role in our stability and mobility. They include the:

TA (transversus abdominis): the deepest layer of abdominal muscle that wraps around the lower torso much like a corset, supporting the internal organs and stabilizing the pelvis and spinal column. Despite the importance of this stabilizer muscle, many of us don’t know how to find, let alone recruit it. Furthermore, following injury (including giving birth) or in the presence of pain in the pelvic region, the TA can “shut down,” making it that much more challenging to heal. By learning to consciously “fasten” this muscle like a seatbelt during activity, as well as when sitting and standing, you can provide the necessary protection to prevent any future trauma and speed rehabilitation.

To engage your TA muscle, lie on your back with your feet flat on the floor. Using your index and middle fingers, find your hip bones, then move them diagonally toward your navel, stopping halfway (about 2 inches). Pressing down with your fingers, lift both feet off the floor, keeping knees bent and pelvis stable. You should feel the TA contract, or “harden” beneath your fingers as your feet leave the floor. Return your feet to the floor and voluntarily reproduce this same contraction, holding for 5 to 10 breaths. Practice engaging your TA in different positions, including kneeling on all fours, sitting and standing, until you can recruit it at will.

Pelvic floor: a muscular “hammock” between the rectum and genitalia that supports the internal organs from below and stabilizes the pelvis during movement. A strong pelvic floor can also prevent incontinence.

Multifidi: deep muscles that work from behind, weaving their way up the vertebrae to support and stabilize the spine itself.

Diaphragm: your primary breathing muscle that lies between the abdomen and the chest.

HOMEWORK

The following exercises, done together, target every muscle of your abdomen and inner core (as well as your outer core). Fortunately, they require no equipment and can be done anywhere, including in your office, living room or hotel room.

1. Pelvic Floor Lifts. Begin on your back with feet flat on the floor, hip-width apart. (While the pelvic floor exercises can be done in any position, most beginners find them easier to access from this relaxed position.) Begin by relaxing your buttocks and drawing an imaginary tail through your legs and up your body, gently lifting the pelvic floor from back to front. Once you’ve connected with the sensation of drawing energy up through your center, practice contracting only the front half of your pelvic floor, keeping the anus (and buttocks) relaxed. Or, try stopping your urine midstream several times with each visit to the bathroom. (This is a great way to incorporate pelvic floor exercise into daily practice.)

On your back, perform 10-15 repetitions, relaxing completely between contractions. Then, practice holding the contraction for longer periods of time (watch that you aren’t holding your breath). When ready, activate these muscles during your favorite activities or fitness exercises, including those listed below, for increased stability and mobility.

2. Marching. Lie on your back with feet flat on floor, hip-width apart. Gently lift the muscles of your pelvic floor and engage your TA. Keeping your pelvis and lower back stationary, lift both feet off the floor keeping the knees bent. Alternating sides, lower one foot at a time to the floor, as if “marching.” Repeat 10-15 times, increasing repetitions as strength increases. Stop if you feel any discomfort in your lower back, or if your pelvis begins to rock with the movement.

3. Gentle Spinal Twist. Lie on your back with feet flat on the floor and arms out to each side to form a “T.” Engaging your pelvic floor and TA, exhale, dropping both knees to one side; inhale, bringing knees back to center. Focus on minimizing the rotation and maximizing resistance. Repeat on the other side and continue for 10-15 repetitions, increasing repetitions as strength increases. Please note: While this exercise can help stabilize the pelvis, twists are generally not recommended for those with lower back injuries, such as herniated disks. Please check with your doctor or physical therapist before practicing this or any new exercise.

4. Spinal Balance. Begin kneeling on all fours, stacking shoulders over wrists and hips over knees. Engage your pelvic floor and TA, while maintaining a neutral spine. Inhale, reaching forward with one hand and back with your opposite leg. Exhale, returning to starting position, keeping your low back level. Switch sides. Repeat cycle 10-15 times, or practice holding on each side for 5-10 breaths.

5. Plank. Begin in push-up position, shoulders over wrists, feet hip-width apart, pressing back through your heels. Engage your pelvic floor and TA. Hold for 5-10 breaths, or slowly lower one knee at a time to the floor, alternating sides without releasing your abdomen. If you experience wrist discomfort, try Forearm Plank: Interlace your fingers and rest on your forearms, creating a supportive triangle. For less intensity holding Plank while strengthening the same muscles, keep both knees on the mat.

6. Bicycle. Begin on your back, fingers interlaced behind your head and feet flat on the floor, hip-width apart. Activating your pelvic floor and TA, exhale, lifting your right foot off the floor while bringing your left shoulder toward your right knee. Inhale back to starting position without completely relaxing your abdomen. Switch sides. Repeat 10-15 times, increasing repetitions as strength increases. For more challenge, extend the opposite leg above the floor, pushing through your heel.

DON'T FORGET

Take deep breaths. Most of us, due to stress, fatigue and poor habits, don’t use our full lung capacity when we breathe. The diaphragm is designed to work continuously, but when we don’t exercise it by taking long, slow, deep breaths, other muscles quickly take over. Because these secondary muscles tire easily, we’re left with chronic tension and poor posture.

Relax your shoulders. All too often we hold our shoulders high near our ears in an effort to “prop” ourselves up under stress or fatigue, destabilizing our torso and increasing tension in our necks.

Laugh. Laughter activates the TA muscle, as well as relieves stress and tension, both of which sap our strength.

Stretch. A tight muscle is a weak muscle. Doing crunches day after day without lengthening the front of the body can impair your posture, causing the shoulders to round forward and the upper back to hunch, leading to back pain, digestive problems, and even restricting your ability to take a deep breath. Practice some gentle backbends after every core workout to prevent rounding through the upper back and shoulders.

Try Yoga and/or Pilates. These popular practices focus on core strength. A qualified teacher can help you both expand your workout and modify it for special conditions.

Remember, as with any exercise program, consistency is key. Practice the inner core exercises daily (including laughter), until they become habitual. The more familiar you become with these deep muscles, the more you’ll be able to activate them during your favorite activities, as well as when you are sitting, standing or doing household chores. Incorporate the abdominal exercises and stretches most days of the week.

With each new exercise, isolating core muscles may feel awkward at first. Remember, slow and steady wins the race. Be patient with the process, stop immediately if you experience any pain, and expect to feel lighter and stronger from the inside out. Even though you can’t see these muscles, others will see the difference in how you carry yourself, and how your newfound strength carries you.

Remember: Check with your doctor or physical therapist before beginning any new exercise program, particularly if you are over age 55, pregnant or have any other special conditions or injuries.

Katie Pearson is a master trainer for YogaFit Training Systems Worldwide, an experienced registered yoga teacher through YogaAlliance, and a certified personal trainer and group exercise instructor through the America Council on Exercise.

THE BENEFITS OF CORE STRENGTH

Regardless of your age or activity level, core strength can:

• Increase energy and stamina
• Improve posture
• Improve pelvic and spinal stability
• Improve digestion and elimination
• Decrease back pain
• Decrease injuries
• Improve balance
• Improve sexual desire and enjoyment
• Improve bladder control
• Improve your relationship with your body

©2009 Caliope Publishing Company