Core training or exercise that specifically targets the core muscles has become one of the hottest topics in the fitness and exercise world lately. Unfortunately, its surge in popularity has also given rise to several "core training myths". This article unearths the some of the more popular myths and offers corrective "truths" for each.
10. "The core is the abdominal muscles"
While this statement is not entirely false, the core is definitely much more than just the abdominals. The core is actually a collective term for about 29 muscles that work together to stabilize the connection between your hips, pelvis and low back (the lumbo-pelvic-hip complex or LPHC) - so muscles like your glutes (butt) and deep back muscles also play an important role.
9. "If you have a "six pack" then you have a strong core"
This myth builds from the previous one. While it is possible to have washboard abs it does not automatically mean you have a strong core. A six-pack simply means that you have developed the rectus abdominis muscle - quite possibly too much even, causing muscle imbalances in the core. The rectus abdominis is more suited to move the spine than stabilize it since it is actively used when flexing the spine or rounding the upper back like in a sit-up or crunch.
8. "If I do curl-ups on an exercise ball then I am strengthening my core"
Doing sit-ups or curl-ups on an exercise ball will do little to strengthen the core because it again involves movement of the spine and LPHC - not stabilization. Stabilization is muscles bracing and holding a body part still while mobilization involves muscles moving the body part.
It is not possible to specifically target the core stabilizing muscles in an exercise that causes movement of the LPHC. (This is the same reason why squatting on an unstable surface like a BOSU ball is unlikely to target the core to a great degree).
The only real benefit of curl-ups on an exercise ball is possibly the ability to work the rectus abdominis and oblique muscles through a larger range of motion, since the exercise is begun with the spine curved backwards (extended) over the ball.
7. "If I do leg lifts or scissor kicking on my back on the floor I'm strengthening my core"
This situation is similar to doing crunches. For the abdominals to work during leg lifts or scissor kicks, they have to pull the pelvis backwards so that the low back is pressed into the floor - again mobilizing the LPHC. Even though the lower abdominals muscles may be working isometrically to hold the low back on the floor, the exercise does little to target the twenty-some other muscles making up the core. Besides the LPHC is also resting on a very stable surface - the earth!
6. "I should feel a "burn" in my core area when I do core training"
The most important stabilizing muscles of the core work at a very low intensity when working correctly. This makes sense, as stabilizing muscles are often your anti-gravity and postural muscles, which have to work for long periods of time.
You may get the impression that core training is not doing anything worthwhile, but it is important to remember that increased strength is more an improvement in communication between a muscle and its nerve rather than an increase in muscle size. If the activating signal a muscle receives from its nerve is clear and strong, it results in the activating of more fibers and motor units - generating more stabilizing force.
What is actually more likely to happen is that your brain will feel fatigued, as training the core correctly requires extreme concentration.
5. "If I practice "pulling my navel to my spine" or "scooping my abs" I'll activate the deep abdominal muscles of the core"
This is a common "tip" given by personal trainers and yoga or Pilates instructors to help their clients activate the deep abdominal muscle called the transversus abdominis (TVA). Unfortunately, this drawing in maneuver tends to activate the mobilizing muscles like the obliques and the rectus abdominis more than the stabilizing TVA. The TVA by design cannot cause actual inward movement of the abdominal wall but rather causes a narrowing of the whole waist.
A more appropriate pointer to help activate and strengthen the TVA is to imagine contracting the pelvic floor muscles (like stopping urine flow mid-stream) or pinching the hipbones together.
4. "If I do exercises like "superman" on a Swiss ball then I'm strengthening my core"
The superman exercise involves lying on your stomach over a Swiss ball, lifting the trunk and raising an alternate arm and leg.
Any time the LPHC is supported by some surface or external support, it no longer needs to work hard stabilize - even if the surface is an exercise ball! Some of the best core exercises are those that place the LPHC suspended in an unstable, anti-gravity position - stabilizing in the "neutral position" (the pelvis is neither tilted forward, backward, sideways or rotated). Exercise examples are quadruped (on all fours), bridging and planking exercises.
3. "I can do core training on my own because technique is not that important"
Actually core training is all about technique and maintaining perfect form and control of the LPHC. For example, if you poke your chin while doing a supine Swiss ball bridge this causes the LPHC to move out of the stabilized neutral position and into the mobilized position. External feedback from a partner or personal trainer can help you be aware of slight deviances in technique that minimize core exercise effectiveness.
2. "You need to actively scoop you abdominals or pull your navel up and in when performing exercises like standing chest presses and free weight work"
The TVA is the most important of all core-stabilizing muscles as it "braces" the low back with natural corseting action. In healthy people (without low back pain) this muscle works in a reflex (non voluntary) feed forward action even before movement of the arms or legs begin. So in my opinion, it is unlikely that consciously drawing or scooping the abs (which is incorrect anyway!) will have much benefit to improving core strength.
1."Core training is for ladies and wimps"
Au contraire Mon frere! Core training exercises are possibly some of the hardest and most physically challenging to perform and yet are also some of the most logical to include in an exercise and conditioning program. Remember the core acts as the anchor for all the muscles of the body to "pull off" so even if you look like Swartzenegger, if your core is weak, then functionally you will be weak too.
We have seen many athletes at our facility with all the appearances of being fit and strong crumble when asked to perform simple Swiss ball exercises. Besides I doubt many people would call Tiger Woods, Australian rugby players and the New England Patriots wimps!
David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of Body Tuneup Shop Inc. based in Clearwater, Florida. More articles, information and client testimonial video clips can be found at bodytuneupshop.com bodytuneupshop.com
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