Don’t crunch your way to a stronger core! (And what to do instead) part 1
Our understanding of the core has changed considerably within just the last ten years! When asked what your ‘core’ is, what do you think of first? For many, it’s ‘abs’ or ‘six-pack abs’.
While it is part of the equation, it’s not quite as simple as that. We all want this illustrious ‘strong core’ and ‘rock hard abs’! That being said, focusing on sit-ups and crunches to get a stronger core is possibly one of the biggest myths out there. (and could cause more issue along the way!)
Moving from the inside out.
So what is this core concept all about? Getting a strong core starts from the deep lying muscles, or inner core unit — that doesn’t comprise solely of abs.
The role of a properly functioning core is to activate together before movement in order to stabilise our center. In addition, the core supports our spinal and pelvic stability and holds our organs in place.
Coordination of the inner core is critical for proper stabilisation. Think of it as setting up fundamental foundations to layer more complex movement on top.
Conversely, failure of this inner unit to perform often results in dysfunction such as muscle imbalance, joint injury, and suboptimal performance. Imbalances can lead to compensatory movements and ‘blind spots’ in the body. An increase of stress and compensations can further lead to tissue breakdown, irritation and injury.
This is why gaining an understanding of your inner core, how to achieve core stability and utilise it properly, will go a long way. It will help you create more efficiency, control and better movement habits in your day to day and work outs.
Think of it as moving from the inside out. As the saying goes, work smarter, not harder!
Get to know your inner canister.
So what is this deep inner core unit?
Often called the ‘core 4’, imagine it as your inner canister. At the top, you have your respiratory breathing muscle, the diaphragm. The pelvic floor muscles comprise the base, or the bottom. The deepest layer of abdominal muscle, your transverse abdomen, acts as a corset that wraps horizontally and compresses the waist. And lastly, the multifidus muscles on the back that runs along the spine.
These deep inner core muscles are anticipatory in nature. Meaning they pre-activate and provide support to the body during movement. They give you a gentle hug, they give you tension. They provide support without limiting motion. That is what makes these four inner core muscles special.
As a result, these four muscles working together as a team are important for healthy pain-free movement patterns and setting your core up for success.
This canister functions similar to a piston. Check out this video from Julie Wiebe to describe it.
How we breathe.
We breathe over 20,000 breath cycles a day! This is a lot of opportunity to practice good core breath. As simple as it may seem, many people can benefit from breathing better. Many ailments from back and neck pains, to anxiety, can often be resolved by learning correct breathing techniques.
The inhale is more active. As you inhale, the diaphragm contracts downward pulling air into the lungs. This pressure goes down into the abdominal cavity. (we’ll get more into pressure later..) This expands the ribcage, gently presses down on the belly contents and a gentle lengthening down onto the pelvic floor. (*note gentle, there is a difference between a 360 breath and a belly breath that may force too much pressure on the middle line of the belly, linea able line, or down onto the pelvic floor) The exhale is more passive as the breath draws back up the body and a recoil of the diaphragm back to resting position.
Practice: Sit up tall and place your hands cupping your ribcage. Take a few inhale breaths. What do you notice? Where do you feel movement?
If you mostly felt your stomach move, then you are likely belly breathing. If your ribcage moved some, and little to no movement in the belly, and maybe you felt a rise in your shoulders, then you might be shallow breathing.
If your ribcage expanded and you felt fairly even pressure through your ribs, belly, sides and back of the body, then you have good awareness of 360-degree breathing.
Starting to become aware of your breathing patterns, is one of the first places to look when it comes to having a strong and functional core.
Why you shouldn't hold your breath.
As the video above from Julie Wiebe describes, many women use breath holding as a strategy for staying stable and ‘stiff’ at the centre for simple movements. Quite often we narrow our waist by holding breath and sucking in, or we squeeze our abs throughout the day to have a ‘flat’ stomach. When we squeeze all day long, the diaphragm can’t descend down and the inner canister doesn’t function as it should.
In addition, another common example is women that seem to have a pouch in the lower belly that never seems to go away. This can often be a symptom of the upper abs and ribs crunching down in effect to create stability in our centre. These strategies can lead to a slew of aches, pains and dysfunction. Add a pregnancy or two, or three, on top of that and you might have some issues!
Does any of this sound familiar to you? Perhaps you are tired of that ‘mommy pouch’. Have you been exercising like crazy and can’t seem to shift the bulge? Or you are constantly holding your stomach in to look better in your clothes? Unraveling some of these common compensations and poor strategies for core control can be critical to help when nothing else seems to be working.
In part 2 of this article, I will explain in more detail how the core should be responsive and not stiff or braced all day. As well as alignment considerations, particularly how you stack your parts ie. ribs and pelvis. Moreover I will describe some breathing strategies and ways that you can progressively load your core, that isn’t doing loads of crunches!
Learn More and Join my Challenge.
If what you are reading sounds familiar to you, or you are interested to learn more. I cover all of this and more including simple exercises to help you connect to your core in my 7 Days to a stronger core challenge! It starts Monday, 26th September. You will receive pre-recorded short videos each day with essential information and simple exercises to help you work smarter, not harder! Learn to work from the inside out. Sign up now.