Training and Myths About the Core

We often speak of the “core”, but do you know what the core really is? Is it the 6-pack? Is it the transverse? Is it the pelvic floor? Why is it connected to the back? If I always think about bringing my navel (belly button) back, that’s good right? There are many unanswered questions or worse, questions with answers that do not make any sense (“if it worked for my cousin, it should work for me as well”).

First of all, I would like to introduce to you the video that inspired me to write this article. After watching this, maybe you will have a better idea of what the core is! 

Now back on topic...the answer to the first question: the core is a group of muscles that are capable of stabilizing WHILE moving. For example, a sit-up works on my abdominal muscles by moving the trunk, but limbs do not move therefore it is not a core exercise.

 

So I should do the plank then? It is a little better, but it’s a very static exercise.

Ok so I should kneel (go on my knees), while my upperbody is upright and I do a military press? YES! Excellent!

You see the focus is not necessarily on the trunk or the abs. The best core exercises are the ones that you don’t suspect. For example, the squat, deadlifts, push-ups...

The anatomy of the core: 

The core is composed of two layers, inner and outer. In addition to the two layers, there are the six muscle walls:

•   Superior: Diaphgram
•   Inferior: Pelvic Floor
•  Side: Internal Obliques (inner layer) and external obliques (outer layer)
•  Anterior: Transversus Adbominis (inner layer) and rectus abdominis (outer layer)
•  Posterior: Erector spinae as multifidus (inner layer), the thoracolumbar fascia and the quadratus lumborum (outer layer).

 In addition to these many layers, there are also the hip muscles that play a significant role. The hip stabilizers can eventually begin to compensate for the weak muscles of the core. It is important to look at the problem rather than just treat the symptoms (in this case the weak core is the cause and pain that is in the hip).

Exercises : 

The specificity of the core muscles is that they must always be active even for the slightest movements; they are controlled by our subconscious. When you wake up, do you think about activating your multifidus to keep your spine straight? No, I don’t think so! So why is it that when you train the core, you use isolating movements thinking only of this area?

For example, do a sit ups, the least specific core exercise! First, the contraction will isolate the anterior muscles and not activate the posterior chain. Next, the contraction is in motion (concentric) and is therefore not specific to the muscles used when running for example.

I will present to you exercises for the core starting from the simplest to the most complex.

6 to 4 to 3 point support: 

Place yourself on all fours (on your hands and knees), with a stick in contact with the 3 points of support on the back (behind the head, the middle back and the sacrum). The 6 points of support for this exercise are, both hands, both knees and both feet through the toes (see image). To begin, raise both knees above the ground about 5 cm. Ensure that you keep the stick in contact with the 3 points of support. If this position is easy to maintain, move to 3 points of support on the ground by either raising a hand or a foot off of the ground. The important thing here is to maintain good posture while keeping the stick in balance.

Bridge- 4 to 3 points of support:

The next exercise asks you to be in an inverted bridge position. Subsequently, the principle is the same as before, keep a straight posture, lift one of the four extremities (either the hand or the foot) off of the ground and then to hold the position while breathing normally.

Half Bridge (Turkish Get- up):

Here is a part of the famous exercise called the Turkish Get-Up.  Here we will be moving towards a position of asymmetric support, therefore making it important to work both sides.  Note that the weight in the hand is optional. Thus, one hand is on the ground, while the other is in the air, however both will be in line. For the legs, the leg that is on the same side as the hand on the ground is in flexion (is bent) while the other leg is in extension (straight). You are to maintain the hips high and the head always facing the hand that is in the air. 

The next four exercises can be done in either of the positions. However, it is important to progress in order before moving on to the next. For example, the anti-rotation press should be carried out in an upright position before moving to the scissors position.

Anti-rotation press (tall-kneeling):

This exercise is done with a pulley or an elastic. You are to kneel on the side of the pulley and then to pull it towards you.  The resistant will lead you to rotate, but you will need to remain straight and upright at all times.  Next, do press-like movements. The challenge of this exercise is to not do the press, but to prevent the rotation.

Chop (half-kneeling):

In this position you begin to create instability which is approaching us from the standing position. Staying on side of the pulley, pull the pulley diagonally and push it downwards.  The trunk should not move, only the arms should be moving. Remember to always stay upright.

Running motion of the arms (standing):

Although it may seem simple, make sure you have made the necessary progress before moving onto this exercise. Maintain an upright and straight posture, normal breathing and move the arms forward and back without too much movement of the hips and trunk.  

Lift (scissor):

The scissor position is shown by the first picture. The lift is the inverse of the chop. Standing on the side of the pulley, you will first lift the arm and then push with the other.

Finally, the last position is on one leg. The exercise demonstrated can only be done in the upright position, in the scissors position and on one leg. The exercise resembles a one leg deadlift which is an excellent stabilization exercise and can be combined with many other movements (there will be another post about this exercise soon!). The first picture will show you the two leg deadlift performed with a stick.  It is important to excel in this exercise before moving onto the one leg deadlift (second image).  It is important to push with the hips and not the knees.  

 So this is what ends this post. Next subject: recovery! Meanwhile don't hesitate to contact me if you have any questions or ideas for a further subject!