Core Strengh
why it is important and how to get it
Written by Dr. Alison Gault B. App. Sci. (clinical sci) B. Osteo. Sci. from Vale Osteopathy Clinic located in Ascot Vale and Pascoe Vale, Melbourne, Victoria, Australia.
Although we all love the idea of having a 6 pack and a flat stomach, doing lots of crunches isn’t the key to toning the mid section, it is the core. Not only does having a strong core act like a corset tightening the midsection, it is also vital in preventing low back pain and injury. Strong core muscles are your own internal back brace when lifting or going about your everyday activities. This type of exercise also trains you to be more conscious of your posture which further helps in preventing injury.
The Muscles
The function of the core muscles is to stabilise movement of the lumbar spine and pelvis before and during any movement. There are two types of muscles in the body. Fast and slow twitch fibres. Fast twitch are muscles like the biceps whose function is a short, fast and strong contraction when lifting something. Slow twitch fibres are your postural muscles like those of the core, whose function is to contract softly yet over a long period of time. The exercises therefore to strengthen the core are slow and controlled and initially require a lot of concentration to do correctly.
The key muscles of the core are the transverses Abdominus, Multifidus, Internal Oblique and pelvic floor. When all these muscles contract together, they produce pressure within the abdomen which stabilises the lumbar spine. This core protective system is very intelligent, as you think of performing a movement, the muscles contract ready for when you do the movement.
Since these muscles have a postural and stabilising function, they need to be strengthened when your spine and pelvis is in the correct alignment. These muscles don’t need great strength but instead need endurance. The key to training the core is doing it regularity, consciously and correctly.
The basic contraction
- Lie on your back with knees bent
- You lower back should be neither arched nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is neutral spine
- Breath in deeply and relax all your stomach muscles
- Breath out and, as you do so, draw your abdomen below your belly button back towards your spine. (like you are trying to zip up tight jeans)
- Breath in and out normally whilst holding this contraction for 10 seconds
- Repeat 5- 10 times
It is vital that this is done correctly in order to get the most benefit. Some points to keep in mind.
- Visualise the deep abdominal muscles as a corset that wraps around the abdomen
- Place one hand above the belly button and one below
- Only the bottom hand should be feeling tightening, not the top
- You shouldn’t be feeling contraction in the 6 pack muscles
- You should be able to breathe normally, if not, you may be trying to contract the muscles too hard. Don’t hold your breath
- Aim to hold for 10 seconds and repeat 10 times
- Don’t brace too hard, you are aiming for endurance not strength
- Don’t bear down. You should feel a lifting of your pelvic floor not downward pressure.
Taking it up a notch
Now it’s time to further challenge the core. With all of these next exercises, start in the same position as the basic contraction with your spine in neutral and your pelvis level.
- Slide one leg along the ground and return to starting position
- Let one knee drop out to the side then return to starting position
- Lift one leg then the other off the ground with knees at 90 degrees to tabletop position
Vale Osteopathy Clinic provides osteopathic services to patients from a wide number of suburbs such as Ascot Vale, Pascoe Vale, Flemington, Melbourne, Australia, Footscray, Maribyrnong, Essendon, Essendon North, Moonee Ponds, Strathmore, Niddrie, Keilor, Coburg, Brunswick, Oak Park, Glenroy, North Melbourne, Avondale Heights, Airport West, Travancore.
Disclaimer: information provided on this post is of a general nature and should not be used in place of individual advice from either myself or another medical professional. Vale Osteopathy Clinic and Alison Gault will not take responsibility for any injury resulting from following information in this post.
Tags: abs, back, core, exercises, midsection, pain, prevention, strengh, tone
