Effective Core Training

The “Core” has become a poplar buzzword in the fitness world. Exercisers everywhere are training it and advertisers are promoting devices that train it. But, just what is your core and how much do you really know about it?

Your core consists of all the muscles that make up your abdomen, lower & upper back, pelvic girdle, and shoulder girdle. Basically if you were to remove your arms and legs what you’d be left with is your core.

So what is your core designed to do? Well, if you look at the most popular exercises and devices used to train it you would say trunk flexion (the motion of bringing your shoulders to your hips, e.g. crunches). But, the crunching movement is just one of many movements your core is capable of doing and is actually the least performed movement in everyday life.

So if your core wasn’t designed to crunch then what was it designed to do? Well, according to research done by Escamilla et al done in 2006 and Youdas, et al in 2008 the core is designed to stabilize the spine, resist lumbar rotation, and resist hyperextension. Both of these studies looked at the muscle activation levels of common core exercises and found that exercises that promote spinal stability, whether it be resisting lumbar rotation or resisting hyperextension, elicit greater muscle activation of the core muscles than any variation of crunch or abdominal exercise device.

Also it has been found that while crunches do not elicit the highest muscle activation of the core muscles they have also been shown to damage the spine. Dr. Stuart McGill of the University of Waterloo and leading researcher of back health has found that by repeating the crunching motion over and over can potentially lead to disc herniations. According to the U.S. National Institute for Occupational Safety and Health any compressive force on the spine greater that 3,300 newtons is unsafe. McGill’s research has found that each crunch creates a compressive force of 3,350 newtons, 50 newtons higher than the safe limit.

When it comes to training your core your focus should be on exercises stabilize your core and prevent hyperextension and lumbar rotation. These exercises will keep your core strong and healthy, unlike running the risk of a disc herniation from doing too many crunches.

Live Fit,

Josh

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