what is the core? (part 1)

You’ve heard it all over the media and gyms, “Core” this and “Core” that, but what does it really mean?

Aside from being a fitness marketing buzzword, the core should not be interpreted as a fitness gimmick or a so-called trend in training.

Some points on what the Core is NOT:

-upper abs

-lower abs

-abdominal exercise machines

-something you can’t control

-reducing belly fat

-hyped up and commercialized abdominal exercises

useless!

Alright, so we got that part out-of-the-way. Now let’s focus on what the core really is.

*One definition of the word core: the central, innermost, or most essential part of anything.

*One definition of the core in reference to the human body: the central link in the kinetic chain between body extremities which transfers, generates and stabilizes human movement.

*Kinetic Chain: A group of body segments that are connected by joints so that the segments operate together to provide a wide range of motion for a limb.

Understanding these definitions will allow you to see beyond the BS that’s out there, and will hopefully improve your decision-making in regards to exercise selection.

The core is not one muscle or an isolated group of muscles, but rather a system of muscles that exist to efficiently transfer movement force in 3 dimensional planes of motion. In doing so, it protects the spine and internal organs, essentially the most important role of the core. It can be considered your body’s transmission system, just as in a car.

Having unbalanced or weak core muscles can result in injuries to the spinal column. Think of the spinal column as an extension of your brain and your intelligence. It controls and responds to all major movements and body functions. Protecting it is vital to life!

Because a weak core can result in spinal column injuries and spinal misalignment, it can therefore influence and affect your digestion, reflexes, immune system, posture, and nerve impulses. Everything in your body is connected and has its roots in the core. What is more, a weakness in your core can result in an injury further up or down the kinetic chain (shoulder, neck, hips, knees, ankles).

Vitruvian Man by Leonardo da Vinci

Sedentary lifestyles, prolonged unhealthy postures, improperly rehabbed injuries, 1 dimensional exercises, muscle imbalances around the spine, and obesity CAN and WILL lead to spinal/back problems.

Then, once some pain or injury occurs, people begin to apply all the common excuses (“getting old, it’s not for me, I’m not built properly, I don’t have time for this, my job, stuck in traffic, I don’t like to change my exercise routine, etc..”) without realizing how much control they have over the situation.

poor old fellow

different postural imbalances

If you spend most of your day (or life for that matter) undoing the natural mechanics of the human body/core, then you should UNDO the undoing by spending at least 10 minutes a day performing exercises that will promote core strength & endurance, and spinal health. That’s all it would take! Consistency is the key.

what we do all day

Alright, you understand it’s importance. So someone please explain to me how performing 3 sets of 20 crunches is strengthening your core? Truth is, It’s NOT! Crunches are an upper abdominal, 1 dimensional, isolation exercise. The core is worked BEST when demands are applied that force the core to work as a whole unit, such as an overhead squat.

overhead squat

Would you buy a Ferrari to only use it to back up out of the driveway and drive around the block at idle speed..? NO, you wouldn’t! You would take that baby to the track and race it to the extremes, or show it off on South Beach (but that would still require work to get there).  Performing crunches on the floor is the equivalent of driving your Ferrari around the block at slow speeds and expecting to win with great results.

As I mentioned before, the core is like the transmission system of the body. Generally speaking, it connects and transfers force and energy between the engine (the desired movement), the front wheels (arms), rear wheels (legs), the gears (the movement intensity), and the driver’s controls (your brain).

By now you should be wondering what muscles comprise the core. I will mention the big ones:

Internal Obliques (love handle muscles)

External Obliques (diagonal ab and rib muscles)

Transverse Abdominis (the muscle that draws in your belly button; the body’s own natural weight belt)

Diaphragm (internal breathing muscle)

Erector Spinae (lower back muscles, they travel from the pelvis all the way up the spine; not shown)

Rectus Abdominis (upper and lower abs)

*The transverse abdominis and diaphragm work together to create an internal pressure chamber so that your spine remains neutral during extreme movements. (Will be discussed in part 2)

Working your rectus abdominis (abs) alone will lead to imbalances. In fact, we should stop using the word “abs” and start referring to our midsection as the core. You MUST train each part of it.

To make it easy, choose a different part of the core to train on different training days. You can also combine some muscles on different days. For example, on your leg training day, you can train all angles of obliques. On upper body day, you can train rectus abdominis and lower back.

On other days, you can choose exercises that challenge the core as a whole for strength and endurance. Essentially, the most important way to train the core for health. Below are some examples of exercises that accomplish just that.

plank

yoga bridge (yoga is great for spinal flexibility and endurance)

*A point to remember, training your core musculature for size and strength will NOT be the only way to get your “abs” to show. You must also lose the belly fat that covers them. Skinnier people do have an advantage for this.

*Fitness is an even combination of strength, endurance, flexibility, body composition, diet, and health. That is how you get the results you ultimately want, a well-rounded and healthy physique. Get after it!

I hope I have helped you better understand the truth about the core. Please stay tuned for more on core training including sample exercises and video demonstrations.

Thank you!

(Copyright 2011 by Javier Fleites/Mr. Workout. All Rights Reserved. This material may not be published, broadcasted, rewritten or redistributed without permission.)