As a trainer, one of the terms we most frequently hear is “Core.” Generally it is used when an individual is describing their mid-section or more specifically the abdominal muscles. And while yes, these muscles are part of the “core,” they are just a fraction of what makes up the core. So once you better understand the functionality of the core, besides it being aesthetically pleasing at a low body fat, you will know how to maximize core-specific training. In other words STOP WITH ALL THE CRUNCHES!
So what exactly is the core? The core is all musculature from the shoulders to the knees. We can further define this as “all the muscles that attach to your hips, pelvis, and low back” according to Cosgrove and Schuler, authors of The New Rules of Lifting for Abs. The core is all the musculature that surrounds, supports and engages movement of the torso or keeps it stable while the extremities are in motion. That’s right, it’s not just used for sit-ups.
From here the core can then be broken down into three different parts: the inner core and the two chains of the outer core. Without going too much into the specific anatomy, here’s a quick breakdown. The inner core is comprised of the diaphragm, pelvic floor, multifidi and transverse abdominis. The outer core is comprised of the anterior chain (front of body) and posterior chain (back of body). Most people are familiar with the rectus abdominis (six pack), obliques, and hip flexors. But since the core goes to the knees this also includes the hamstrings and glutes. Also shoulders and down so the lats, and traps. Basically when stating you want to train your core, most people are referring to the abs when in actuality the core is so much more than just the abs.
With that being said and what you are reading this for is “How does this apply to me?” well, I will tell you. For the most part “doing crunches is a complete waste of time”, that’s right I said it. Besides the general fact of you shouldn’t be trying to bend your spine from an anatomical standpoint it doesn’t really offer an effective training adaptation. Exercises such as planks, side planks, dead bugs (isolative core strength) offer a more effective result. Along with Deadlifts, squats, sprinting, and real-world movements (dynamic core strength). It’s with these exercises and as I mentioned before a low body fat percentage you will be able to see not just your abdominal muscles, but your entire core.
If you are interested in learning more about core training please schedule a free consultation with one of our certified personal trainers. Not only can we help get you a better mid-section, but help truly strengthen the core and reduce the chance of injury. And like I say “You can look like a million bucks, but if you don’t feel good is it really worth it? We don’t just build bodies for the beach. We build bodies for life and functionality”. -Personal Trainer, Matthew Welker