Core Training and You
November 2007
I used to do a lot of crunches, but I've heard so much about core training. Can you explain what it is?
Core training is definitely the catch phrase of the day, and with good reason. But like anything, we need to see it in its entirety, and sprinkle it with some common sense and moderation.
Thanks in large part to Pilates, we've all become aware of the need to work our 'core'. The 'core' refers to the deeper, intrinsic 'stabilizer' muscles of the abdominals, back, hip and pelvis. The idea is that through working our core, we build strength, balance and coordination, and can execute other movements with more power and ease.
Martial arts has always accentuated working the core. They refer to it as your power stance or warrior pose: abs tight, butt tucked under, legs rooted and 'pulling up' from the ground. From this stance, executing movements bring more power and force, as you exert energy from your centre.
Where we start to blur the lines is when we overemphasize one thing over another, which is what some trainers do with core work. Working your core is definitely important, but it must be put into perspective.
1) Some clients want to devote an entire workout to core, but the core is a muscle group like any other, has to be worked along with other muscle groups. Core work should be factored into the blend to maintain a balanced physique. Overemphasizing the core at the expense of other muscle groups is unbalanced training.
2) Some people believe that if our core is weak, then the rest of us is weak. Not true. Without our core, we wouldn't be able to stand up! And any good athlete or bodybuilder instinctively knows that in order to lift or move properly, they must assume the 'pose': knees slightly bent, abs tight, butt tucked under, in essence 'engaging their core'. (It was just taken for granted that everyone knew how to instinctively do it!). So in reality, seasoned weight lifters have been working from the core all along.
3) With core work, the client is often told to negate old school exercises like crunches and leg raises because they only work the superficial abdominal muscles like the 'six-pack' (upper abs). But this is where clients want to see results! 'How long before my abs will show?' is the most popular question asked in any weight room. So I say do both - do core exercises like the woodchop and plank, and traditional abdominal exercises like crunches so we can see those hard, toned abs shining through! That way you'll have both form and function covered! (And make no mistake - the bodybuilders' six-pack is both visually appealing and functionally strong).
4) Finally, keep your core work and weight training work separate. Doing weights on the ball (ie chest flys and overhead presses) can offer a fun, challenging change from your usual training, but in order to build shapely muscle, you need a solid bench. Benches allow all the work to be placed on the working muscle: it's not diverted to trying to maintain balance and lift heavy weights. And benches are wide and stable, allowing you to lift heavier weights with safety and ease. So save the ball for focused core work.
In conclusion, if you want to work your abs through their full range of motion, do both crunches and core work, to work the superficial (and visual) six-pack, and the deeper, stabilizing muscles of the lower abs. Now you've got both form and function covered!