Core Training Part 1- Anterior Core

The anterior core, more commonly known as the abs, is the single most important muscle group in the body. It is actually made up of a two main muscle groups: the rectus abdominis (responsible for flexion and resisting extension) and external obliques (responsible for both rotating and resisting rotation). No functional movement in the body can take place without the core activating first, so it is no wonder that core training is such an integral part of any exercise program. Unfortunately, most information concerning core training comes from infomercials and health magazines that rarely explain any research behind their products or suggestions, and base their claims on what will get the most emotional response out of the buyer. This is why every ab product on the market still claims that it will burn fat and turn that gut into a 6-pack. The truth is, you could do a thousand crunches a day and never get a 6-pack. The only way to do that is to move more and eat less. What I want to talk about today, however, is not how to lose weight. What I would like to focus on are the types of exercises that are going on out there today—what works, what doesn’t, and what could actually be dangerous if kept up.

The first thing I would like to say is that hollowing has now been shown to not only be inefficient, but also potentially dangerous. For those of you unfamiliar with the term, hollowing is where you suck in your stomach or draw in your belly button before an exercise. Originally, the idea was that by tucking it all in, you would increase the internal pressure of the “core” and therefore better stabilize your movements. What has been found, however, is that this movement actually lessens the tension, and in turn reduces the amount of load the spine can handle without injury. What is more appropriate is to contract the abs enough to stabilize the body, while not over contracting, which would lead to dysfunctional movement.

With that out of the way, let’s talk about exercises. The latest research in the world of core training has shown that flexion (bending forward) and extension (bending backward) of the lumbar spine (low back) should be limited if not removed from practice. In terms of anterior core, flexion is what we will need to be carful with. What this means is that some of the most common movements in training your abs need to be either eliminated or modified. Most notably: the sit-up and the crunch. The sit-up should be avoided because it puts too much strain on the lower back resulting from high levels of flexion in the lower spine. According to Stuart McGill, a highly respected spine biomechanics professor at the University of Waterloo, sit-ups place a devastating amount of load on the disks, which over time can lead to back injuries. The crunch, while better, can also result in flexion unless you are able to strictly flex at the mid-spine, also known as the thoracic spine. What most people do, however, is try to curl up the head, and as a result, flatten the back against the ground, again resulting in a flexion of the lower spine. If you want to do it right, McGill has his own suggestion. Start with one knee bent, both hands under your lower back and only lift your head and shoulders. Make sure that your back does not flatten, and be sure not to hollow! Other exercises that he suggest include the side plank, and the “bird dog”, where from all fours, you raise alternating arm and leg. You can find out more of Stuart McGill’s work in his books, Low Back Disorders: Evidence-Based Prevention and Rehabilitation and Ultimate Back Fitness and Performance.

While McGill has had a profound influence on how core training is now perceived, his exercises are limited and are just a start to how we should train. One of the oldest yet most effective tools out there for anterior core training is the ab wheel. What makes this such a great tool is that we are getting away from the old paradigm of training the abs through flexion, and now training them through anti-extension (Anti-extension, along with anti-rotation, are now thought to be the primary function of the anterior core, meaning that its job is to stop your low back from extending too far or rotating too much). While this is a simple piece of equipment, the abdominal strength required to use such a tool is remarkable. It’s so difficult, in fact, that most people should not even use it at first! But don’t worry—there are other exercises that mimic the movement that provide for a workable progression for the abs. Start out by working on your plank. If you can get your hold up to a full minute, then it’s time to move on. Next is rolling out with a stability ball. Start with your hands on the ball when it is close to you, and then roll out until your elbows are on the ball and your arms are fully extended overhead. From here roll the ball back toward you using your abs to pull your body back from your extended position. You will probably want to perform these movements from your knees, though if you really want a challenge, attempt them from a standing position. Next, we can perform this same action using an ab-dolly, getting us closer to the ground, and then finally advance to the wheel. If you do get to where the wheel is not enough, use an Olympic bar with weight to roll out (and good luck with that!).

Starting postition for rollout (use whichever method is best for you)

End position (Make sure you don't let your body touch the ground!)

Other effective exercises include medicine ball anti-rotations, medicine ball chop and lifts, or single-arm rows from a push-up position (make sure you don’t let your torso rotate).

Medicine Ball Anti-Rotation (don't let your hips turn)

Medicine Ball Chop and Lift

Push-up Anti-Rotation

While these are not all of the options out there, I want to provide enough so that you can get a solid ab workout without reverting to the old way of training. Next week I will talk about the “posterior core” including the gluteus maximus (Butt), gluteus medius (Outer hip), erector spinae (Lower Back), and how this group is just as important as the anterior core. Good luck working the core, and remember—easy on the flexion!