There is More to the Core than That Elusive Six Pack

By Mark Coates, BSc Kinesiology, TPI Certified Level 1 Golf Fitness Professional

 Core conditioning has emerged as the focal point for most physical training programs in recent years. The problem is that when we think of training the core we go straight to doing endless sit ups and curl ups to target the rectus abdominus or six pack muscle. In reality, this is only one of the muscles that comprise the body’s “core”, and it makes a relatively small contribution to the overall function of the torso musculature. What then are we talking about when we say are building core strength?

  Let’s start by defining the “core” – it consists of all of the muscles in the torso that act to stabilize the lower back and the pelvis. These include;

1. The transverse abdominus or TA/TVA – this is the deepest muscle layer of the torso and it wraps around its entire circumference to form your body’s natural weight belt.
2. The spinal erectors – a set of superficial muscles that run parallel down the sides of the spine from the base of the skull to the sacrum.
3. The multifidus – a set of muscles that run down both side of the low back, deep to the erectors. They stabilize the lumbar spine in extension and rotation.
4. The internal and external obliques – these muscles run down the sides of the torso and attach to the front of the abdominal wall. The fibers run in opposite directions, and one layer sits below the other. There primary function is rotational stabilization of the spine.
5. The rectus abdominus – the elusive six pack muscle. Its primary function is trunk flexion.

  Some definitions of the core also include the muscles that cross the pelvis – the glutes, the hip flexors, the hamstrings, and the hip adductors (or groin muscles). We will keep it to the above to avoid turning this into an anatomy lesson. The key point to understand is that the core is composed of different muscle groups, and that each one of these has a different function.

 When we set out to build core strength we need to do two things;

1. We need to train each of the muscles specific to its function in the core. Get the help of a professional training coach here, or do your homework.

2. More importantly, we need to start every core conditioning program by addressing those muscles which make the most important contributions to core strength. Co-contraction of the TA and the multifidus forms the primary support mechanism for your low back. Learning to draw your belly button in towards your spine is what we are talking about here.  The core must be trained from the inside out by learning to activate the deepest layers of muscle first. This can be done with a simple heel slide exercise (See figure 1), and then progressed to a variety of different body positions. Stay away form stability and medicine ball based work until you can successfully do this without low back pain.

Fig 1 – The Heel Slide Building TA Function

Lying flat on your back with your knees bent, get into a neutral pelvic posture.  Brace your abs to keep your core stable throughout this exercise.  Slowly lower your left leg down to the ground making sure your pelvis stays in a neutral brace and return to the starting position.  Repeat on the other side.

Now that we know what the core is, why is important to address it with strength and conditioning programs?

1. The primary function of the core is the stabilization of the lumbar spine. Proper, balanced function of these muscles keeps us upright and promotes good postural alignment.
2. A strong core prevents low back pain by the same mechanism as above.
3. The core forms a solid foundation to coordinate and to control the movements of our arms and legs during all activities – running, cycling, swimming, jumping etc. This promotes good biomechanics and movement efficiency. Remember all powerful movements are generated from the core out to the limbs. Mobility of the extremities is limited without stability of the lumbar spine!
4. Contraction of the torso muscles allows us to maintain optimal joint and spinal alignment when we are shifting our weight and changing directions in movement. This prevents injury both in sports and in the activities of daily living.

 To be effective a core conditioning program needs to target all of the muscles we outlined above. There are proper progressions that need to be followed, but the main point to take away is to learn to activate the deeper layers of muscles first – build your core from the inside out. Start with the simple exercises first before progressing to the unstable surfaces of training tools like the BOSU, physio, or medicine ball. Your posture will improve, you will prevent injury, you will experience less back pain, and you will move more efficiently. There is much more to building core strength than sit ups. Talk to your training coach or contact mark@innovativefitness.com if you want to know more.