The Top Ten Myths About Core Exercise and Training
Core training or exercise that specifically targets the core muscles has become one of the hottest topics in the fitness and exercise world lately. Unfortunately, its surge in popularity has also given rise to several “core training myths”. This article unearths the some of the more popular myths and offers corrective “truths” for each.
10. The core is the abdominal muscles
While this statement is not entirely false, the core is definitely much more than just the abdominals. The core is actually a collective term for about 29 muscles that work together to stabilize the connection between your hips, pelvis and low back (the lumbo-pelvic-hip complex or LPHC) so muscles like your
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9. If you have a six pack then you have a strong core
This myth builds from the previous one. While it is possible to have washboard abs it does not automatically mean you have a strong core. A six-pack simply means that you have developed the rectus abdominis muscle quite possibly too much even, causing muscle imbalances in the core. The rectus abdominis is more suited to move the spine than stabilize it since it is actively used when flexing the spine or rounding the upper back like in a sit-up or crunch.
8. If I do curl-ups
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Doing sit-ups or curl-ups on an exercise ball will do little to strengthen the core because it again involves movement of the spine and LPHC - not stabilization. Stabilization is muscles bracing and holding a body part still while mobilization involves muscles moving the body part.
It is not possible to specifically target the core stabilizing muscles in an exercise that causes movement of the LPHC. (This is the same reason why squatting on an unstable surface like a BOSU ball is unlikely to target the core to a great degree).
The only real benefit of curl-ups on an exercise ball is possibly the ability to work the
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7. If I do leg lifts or scissor kicking on my back on the floor I m strengthening my core
This situation is similar to doing crunches. For the abdominals to work during leg lifts or scissor kicks, they have to pull the pelvis backwards so that the low back is pressed into the floor again mobilizing the LPHC. Even though the lower abdominals muscles may be working isometrically to hold the low back on the floor, the exercise does little to target the twenty-some other muscles making up
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6. I should feel a burn in my core area when I do core training
The most important stabilizing muscles of the core work at a very low intensity when working correctly. This makes sense, as stabilizing muscles are often your anti-gravity and postural muscles, which have to work for long periods of time.
You may get the impression that core training is not doing anything worthwhile, but it is important to remember that increased strength is more an improvement in communication between a muscle and its nerve rather than an increase in muscle size. If the
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What is actually more likely to happen is that your brain will feel fatigued, as training the core correctly requires extreme concentration.
5. If I practice pulling my navel to my spine or scooping my abs I ll activate the deep abdominal muscles of the core
This is a common tip given by personal trainers and yoga or Pilates instructors to help their clients activate the deep abdominal muscle called the transversus abdominis (TVA). Unfortunately, this drawing in maneuver tends to activate the
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A more appropriate pointer to help activate and strengthen the TVA is to imagine contracting the pelvic floor muscles (like stopping urine flow mid-stream) or pinching the hipbones together.
4. If I do exercises like superman on a Swiss ball then I m strengthening my core
The superman exercise involves lying on your stomach over a Swiss ball, lifting the trunk and raising an alternate arm and leg.
Any time the LPHC is supported by some surface or external
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3. I can do core training on my own because technique is not that important
Actually core training is all about technique and maintaining perfect form and control of the LPHC. For example, if you poke your chin while doing [http://www.bossfitness.com/video/Supine_Swiss_ball_Bridge_Video_Clip_.htm]supine Swiss ball bridge, this causes the LPHC to
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2. You need to actively scoop you abdominals or pull your navel up and in when performing exercises like standing chest presses and free weight work
The TVA is the most important of all core-stabilizing muscles as it braces the low back with natural corseting action. In healthy people (without low back pain) this muscle works in a reflex (non voluntary) feed forward action even before movement of the arms or legs begin. So in my opinion, it
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1. Core training is for ladies and wimps
Au contraire Mon frere! Core training exercises are possibly some of the hardest and most physically challenging to perform and yet are also some of the most logical to include in an exercise and conditioning program. Remember the core acts as the anchor for all the muscles of the body to pull off so even if you look like Swartzenegger, if your core is weak, then functionally you will be weak too.
We have seen many athletes at our facility with all the appearances of being
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David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and exercise video clips can be found at [http://www.bossfitness.com]http://www.bossfitness.com.
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