Core Workout Principles-Part One: Why Work The Core?
For many people, when they think of working their core, they think of six pack abs and late night infomercials. While having a lean stomach with defined abdominal muscles is desirable for most people, there are other reasons to put the time and effort into developing strong core muscles. The first part of this series will examine some of the various reasons for working core muscles.
Strengthening Your Support Structure-The Human Spine
Core muscles function as a means of supporting the spine. Of particular importance and relevance to core training is the lower back, or lumbar portion of the spine. The majority of back injuries and chronic problems occur at the lumbar spine. The terms “back pain” or “back problems” are really catch all terms. When it comes to the human spine, there are numerous injuries and chronic ailments that would fall under the terms “back pain” or “back problems”. Herniated disks, subluxations and misalignments are just a few common back problems. It’s also noteworthy that back pain and back problems can really run the spectrum from mild discomfort to life altering and debilitating. I mention problems of the lower back, because in many cases the symptoms of these injuries or ailments can often be helped (but not cured) through core training.
Approximately 80% of the adult population will experience back pain/back problems to some degree at some point in their life. If there were a weak point in the human kinetic chain, the lower back would be it. If you do have back pain or back problems, you should definitely check with your primary care physician, licensed physical therapist, and chiropractor before engaging in a core routine. I say this because depending on the nature of your back problem, there are exercises that could exacerbate your particular issue. Exercises that are perfectly fine for a normal healthy spine could have deleterious effects on you, even if performed with perfect technique. It’s important to speak with a spine expert before engaging in a core workout program, so as to not cause any further damage.
Have you ever seen a tree or telephone pole that is being supported by one or more attached cables because it is starting to lean off to one side? This is one way to think of the human spine. The surrounding core musculature can be thought of as the support cables, and the tree or telephone pole as the spine. To keep the main structure aligned properly, it needs to have good supporting structures. Instead of cables, within the human body the support structures are the core muscles. No strong cables (muscles), no strong properly aligned tree/telephone pole (spine).
Improving The Appearance Of Your Mid-Section
Having a defined mid-section is a dream for many people. Proper exercise selection, technique, and timing, are all important factors to see this goal realized. Even more important, however, is one’s diet. A person may have very strong and developed abdominal muscles, but if a person is carrying excess fat over top of those abdominal muscles, it doesn’t really do much for showing off all that hard work. Getting abs that are visible requires getting one’s body fat down, and this is primarily accomplished through diet and aerobic exercise. All the crunches in the world are not going to make those abs visible if one’s diet has excess calories, leading to additional fat storage.
Additional Reasons For A Strong Core
In addition to aesthetics and supporting the spine, having a strong core can also help with digestion. Core exercise requires increased blood flow to the abdominal muscles to facilitate work which is good for those muscles and the surrounding area. Having a strong core is also imperative for athletes. Since nearly all sports require some degree of rotational movement and twisting, spinal flexion and extension, and a combination of these, having a strong core is imperative to help prevent injuries. Finally, we use the muscles of the core all throughout the day. Whether you are walking outside, lifting a package that arrived at your front door, gardening, or just cleaning house, you are using core muscles. It’s of great benefit to you to keep those muscles strong.
In the next article I’m going to start delving into specifics of core training. There are many books and videos on how to get six pack abs, and some of those have some great principals set forth in them. My purpose in writing on this subject is to go into more depth about the specific muscles of the core, profile a number of great exercises to consider, and to emphasize strengthening the core muscles for structural support just as much as for aesthetic goals.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and Fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com.
