Importance of Core – Part 2

By John, Foot Tools Owner

Last time I talked about the importance of “stability” and “strength” in the core.  Today we will discuss the muscles that make up the core.

Usually we think of the core as the neat looking ab muscles that pop up when we lose body fat to the single digit level.  This, however, is only a small part of what is going on with our core.  The core includes ALL the muscles that attach to your hips, pelvis, and lower back.  There are some intimidating terms but be patient and remember it is more important to know how they work.  The most familiar are the layers of the abdominals (rectus abdominis, external+internal obliques, transverse abdominis), but there are also your hip flexors and hip extensors (hamstrings, gluteals); spine extensors (spinal erectors, quadratus lumborum); hip adductors (inner-thigh muscles); and hip abductors (including gluteous medius).  There is also a neat muscle, the multifidus, which is a muscle you never hear about until you have back pain.  There is one group of muscles that many have not considered; the “lats” are part of the core as well.  The main job of the latissimus dorsi – that beautiful pair of fan-shaped muscles on the sides of your back – is to pull your arms downward.  When you perform the classic “pull up”, the lats are pulling with your arms to get the chest up to the bar.

Your lats play a surprising role in stabilising your spine and pelvis.  The lats are amazing in how they have many points of “origins” and “insertions”.  The lats have relatively small points of insertion on your upper-arm bones, but the origins extend from your thoracic spine (middle back) to the top of your pelvis; some of the connective tissues in between reach all the way down to your tailbone. That is a lot of important stuff that most of us never think about. With so many points of origin, distributed so widely, the muscles have to pull double duty: they work to stabilise your spine, even as they are acting as prime movers for your upper arms.  This is why it is much more effective to jump up to grab a bar or rings and start doing pull ups as you are strengthening your arms and lats, right down into your butt.  When you are doing lat pull downs in a seated position, you are not getting the full benefit as your lower back to glutes is neglected. The upper, mid and lower back are a big part of our muscular machine and need smart intensive work outs on regular basis.

If you want a strong core and a pain-free back, I suggest you purchase “The New Rules of Lifting for Abs” by Lou Schuler and Alwyn Cosgrove.  Next time I will talk about” the little guys” and knowing your “neutral zone” . Until then, try some  pull ups or bent over rows to work those big important back muscles.  Better yet, sign up for one of Foot Tools’ Fit & Fast sessions, Tuesday and Thursday nights, where we show you the basics for strengthening and toning, as well as work on the fundamentals for speed.  www.foottools.ca or info@foottools.ca for more information!

A strong core is the key to top performance

By John, Foot Tools Owner

There are many different opinions on how to train and what determines a strong core.  One thing is for sure – without a strong core, your spine will not get the protection it needs.  Everything we do – jumping, running, lifting, etc. – impacts the spine.  When we have strong, well-trained abs and connection tissues, our spines are in a safe and stable position.

As we strengthen our abs, we want to avoid exercises that have the potential to damage our spine.  Stuart McGill from the University of Waterloo states that repeated sit-ups will cause damage in most people.  This runs contrary to the old school thinking of sit ups being the key to developing ab strength and fitness. The problem with old school sit ups is they flex and bend the spine; the limited benefits are not worth the risk.  Think of how we sit all day hunched as we drive or work at our computers.  Our spines are in a flexed position too often.  We don’t need to add to this over-flexing of the spine.  Research has found that there are far better exercises to replace the traditional crunches and leg raises. These new movements will develop strength, stability, and endurance in your mid-body muscles with-out putting your spine at risk.

We all admire well-developed, highly visual six-pack type abs.  Guess what?  They do not guarantee a healthy, functioning, pain-free back.  It’s not the size of the ab muscles that matter, it is the stability those muscles provide and their ability to keep your spine in a safe position.  Lack of stability is a pretty strong predictor of who will get lower back injuries.  Problems with core stability can even lead to knee injuries for female athletes.  I know we all want to look good and show off those cut abs but the most important thing is a strong, integrated core.  Function is far more important than appearance.

Check back for part 2, where I will discuss what muscles make up the core.  You will be surprised at one of the groups.  Also, I will discuss the latest movements that high performance athletes are using to strengthen their core.

Adapted from “The New Rules of Lifting for Abs” by Lou Schuler and Alwyn Cosgrove.