Archive: Around Town

"When are we doing abs?" Whether training athletes or personal training clients, this question always pops up. Not that it is necessarily a bad question but well balanced strength training has a more holistic approach to strengthening the core. The influence of bodybuilding magazines and muscle isolation weightlifting has put inaccurate ideas into peoples' heads about necessary core training. It is time to re-think 'ab' training.

Regular fitness has fallen into an 'abs at the end of the workout' routine, which usually means some type of crunch or sit-up. People seem to love crunches because they "feel the burn" easily, it is what they mistakenly think will flatten their "stomach," and they can potentially see upper ab definition no matter how overweight.

Crunches seem to serve no other purpose besides isolated strengthening of the upper abs and compressive stressing of the spine through repetitive flexion. Research gathered by spine researcher Stuart McGill, PhD, in his book Ultimate Back Fitness and Performance, shows that repeated flexion-bending of the spine is necessary to cause disc herniation. Therefore, why do repeated flexion-bending crunches at all? Even if an estimated 70 percent of the population has an undiagnosed bulging disc (cited by Paul Chek), people still love their crunches. There is better, safer core conditioning than crunches.

The powerlifting community would generally argue that core-isolating exercises are not necessary due to the overall demand of squatting, deadlifting, and other strength training on the core. They are not wrong. Flexion/crunch weight machines are the most popular in the gym because they isolate the upper abs. Mel Siff, author of Supertraining, objectively comments that analysis of many isolated machine exercises reveals that with heavy loads, stabilization is required and isolation simply does not occur.

 

Either way you look at it, holistically or isolation-ary, how you train your core comes down to assessment of strengths and weaknesses with logical progression of applicable exercises. For example, a software engineer who sits at her desk for 10 hours a day probably needs more isolated core work than just perfect posture squatting; she should start with lower abdominal activating exercises and stability exercises. A muscle-isolation bodybuilder probably needs some big-bang core work and therefore should do some heavy deadlifts (without a lifting belt).

For better, more functional core conditioning in general, it is better to stabilize. Functional core stability can be defined as "still" exercise that forces inner and outer core musculature to contract, tighten around, and protect the spine. Dr. McGill uses the term "bracing" to describe this effect on the core. An example is a prone elbow plank held for time that lets gravity pull on the midsection and pelvis while the core muscles work together to resist.

 

Mike Boyle, strength coach and author, reminds us that there is relatively little flexion and extension in activities of everyday life; life is about stabilization (and rotation). An everyday example of core stability is picking up a dirty garbage can but keeping it away from your body so it doesn't dirty the front of your pants. Another everyday example that highlights the need for core stability is the strain on your low back after you have been hand washing dishes for a period of time. Especially if you have back pain, stability is where to start.

Think about better core development through stabilization (bridging, etc) the next time you plop down on the floor and instinctively do crunches. Then save your money when you get motivated by the promises of the latest crunch device TV infomercial. That money would be better spent on a gym membership learning core stability exercises from a fitness professional. Stay strong.

 

---