{ WELLNESS 360 }
CORE STRENGTH BY BETH PARRY
DEBUNKING YOUR CORE MYTHS
Our core is the foundation of all movements. Your abdominal muscles play an essential role in everyday movement, controlling rotation, forward bending, extension, side flexion, and many additional motions. Multiple injuries can occur when your core is weak, playing a role in pain in your back, neck, hip, and knees. How can you tell if your core is weak? Have you been pregnant? Gained weight? Back problems? Abdominal surgeries? If you answered yes to any of these questions and are not actively exercising your core, chances are your core is weak. Did you know that having a strong core has NOTHING to do with crunches? You can do crunches all day, and all you have accomplished is building muscle under your tummy fat and encouraging muscle imbalances that may eventually lead to low back pain or postural issues. Core strength is one of the most essential types of strengthening exercise you can do as you age. Core strength can improve your posture, decrease back pain, improve your balance, improve your daily activities, and so much more. Let’s debunk a few myths you may have on developing core strength. 1# COMMON MYTH: Crunches do NOT lead to 6-pack abs. While you may be developing the muscle of a small portion of your core (rectus abdominis), you are not losing abdominal fat by doing crunches. 302
ROCHESTER WOMAN ONLINE : JULY EDITION 2021
Having definition in your stomach is accomplished by a strict diet, cardio, strengthening, and genetics.
pelvis, which eventually leads to low back pain. So there is no great reason to “target” your ab work.
#2 COMMON MYTH Planks are the best way to train my abs. While this statement does hold truth, planking can do just as much harm without the appropriate form. Correct form is crucial to planking. Planking is all about quality, not quantity! We will be discussing good form on planking later in the article.
#5 COMMON MYTH Sucking in your gut is bracing your abs. Your workout instructor will cue you to “brace your core,” and the person will end up holding their breath. Bracing your core is learning to activate your transverse abdominis (TA). This is the deepest muscle in your abdomen that acts as your natural girdle. Holding a TA hold is about bracing that deep muscle, not pulling in your belly button. You can work on bracing this muscle by exhaling like you are blowing up a balloon, holding the end contraction while returning to normal breathing, and pull in your pelvic floor. It takes practice to find this muscle. Engaging this muscle is a great way to protect your spine, improve your posture, and decrease low back pain.
#3 COMMON MYTH Your core involves muscles in your pelvic floor, abdomen, back, and even your glutes! These muscles include your Transverse abdominis (the muscle that is your natural girdle), Multifidus (tiny muscles along your spine), Internal and external obliques (muscles along your sides), Pelvic Floor (Ladies, strengthening these muscles are essential for so many reasons), Rectus Abdominis (your 6 pack muscle), and finally your glutes. Every muscle has a vital role in your day-to-day function. Therefore, it is important to make sure you have a balanced strengthening plan. #4 COMMON MYTH You can “target” your low abs. Guess what? There are no “low abs.” You have multiple layers of abdominal muscles. If you have had abdominal surgery, it can weaken your abdomen. It is essential to work your core as a whole. Most of the low abs you are targeting are your hip flexors. Tight hip flexors can cause pulling on your
When teaching a class or during physical therapy treatments, we always encourage neutral spine and functional core training. This means no extreme flexion, extension, or rotation. Any of these extreme motions can encourage slipped/herniated disc, spinal stenosis, and increase your risk of a spinal fracture. These neutral postures are safe for any age or diagnosis. Planking can be a very beneficial exercise when completed with good form. You can also advance a plank making it more challenging as you progress. Here are some instructions for perfecting your planks. Start in the top of a push-
