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Core Conditioning Basics (As appeared in the Fall, 2007 issue of Healthwise magazine.)
Summer may be over, but that’s not a reason to give up on conditioning your core region. The core refers to the central region of the body, namely the abdominal muscles (abs) and the lower back. Of all the muscles of the musculo-skeletal system, the core muscles are the most important ones. The core is our center point of balance, the region where all movement and strength originate.
For optimal functioning in everyday tasks (including physical activities), and the prevention of injuries—as well as improved aesthetics—it is critical that the core region be conditioned. Let’s look at exercising abs safely and effectively.
Abdominals
There are four layers of abdominal muscles. In order from outer-most to inner-most layers, they are: RECTUS ABDOMINUS, EXTERNAL OBLIQUES, INTERNAL OBLIQUES and TRANSVERSE ABDOMINUS. The rectus abdominus is a band of muscles running vertically along your central torso, attached (at the top) to the bottom or your rib cage and (at the bottom) to the top of your pelvis. This is where the "six-pack" muscles are situated (whether or not you can see them). This group is responsible for spinal flexion (bending forward), allows for spinal extension (bending backward) and assists the obliques with torso rotation.
The obliques (known as "love handles") are muscles that are positioned on the sides of the torso, angled at 45 degrees from the rectus abdominus. Both layers work synergistically to twist the torso in either direction and to assist the main abs region in flexing the torso.
The transverse abdominus is positioned horizontally, wrapping around the torso attaching to the spine. This muscle group is most directly related to spinal and torso stabilization, as well as biological functioning (elimination, breathing, etc.).
While ab exercises are commonly divided into three groups—upper, obliques and lower—take note that there is no separation of upper and lower abs. Both are part of one band of muscle tissue (rectus abdominus). However, physiologically, the upper and lower portions of this muscle have overlapping as well as separate functions. Some exercises place more emphasis on the lower abs (when the lower body moves), while others place more emphasis on the upper abs (when the upper body moves—as when crunching upward).
Always work lower abs first, obliques second, and upper abs last. When challenging the lower abs, you’re also recruiting support from upper abs. But when you work upper abs, you are focusing primarily on that area. If you begin your abs routine by working your upper abs first, then you will pre-fatigue that area, thereby diminishing your ability to properly challenge lower abs.
Avoid sit-ups or any exercise that involves full 90-degree flexion of the hips; they pull on the lower back via hip-flexor muscles. Hip-flexors are attached to the lower vertebrae and will stress them more than the abs will be challenged. While it is good to challenge hip flexors, this is not the time for that.
Back Extensors
Although stronger abs result in a stronger back, it is important to directly strengthen the back, as well. The official name for back extensor muscles is "erector spinae." These are the primary muscle movers for back extension—bending backward. They also are primarily responsible for keeping the torso upright, preventing it from buckling forward.
These muscles, in concert with the abdominals, are responsible for helping us to function optimally and to prevent pain and injury. It is more efficient to perform back exercises subsequent to ab exercises.
For workouts including other muscles groups, perform core exercises last. Everything you do relies on support from the core; therefore, avoid pre-fatiguing this vital area.
Conclusion
Core conditioning is critical to basic day-to-day functioning. Be sure to include it as part of an overall conditioning program on a year-round basis. For optimal results, perform core exercises two to three times per week, with at least one day of rest between workouts.
EXERCISE GUIDELINES
1. Warm up aerobically first.
2. Avoid fast, jerking movements.
3. Keep your neck and shoulders relaxed and as uninvolved as possible.
4. Avoid pulling on your head with your hands. Use your hands simply to carry the weight of your head.
5. Exercise within a 30- to 40-degree range of motion. When exercising on a stability ball, avoid overarching your back.
6. On the downward movement of each exercise, continue using your abs to lower your body prevent your lower back from over-arching).
7. For back exercises, avoid extreme hyper-extension.
