advertisement

How to build a strong core for both looks and performance

As beach season approaches and we're inundated with swimsuit ads and their six-pack-abs models, it's easy to forget that a strong core is so much more than a well-defined rectus abdominis (that's the six-pack).

In fact, dozens of muscle groups make up the core, including the pelvic floor muscles, transverse abdominis (deep core), internal and external obliques (side of the trunk), multifidus (deep back muscles), erector spinae (vertical back muscles), diaphragm, gluteus maximus (butt) and trapezius (top of the back).

And they're all extremely important, not just for looks but for sports performance, injury prevention, daily tasks and keeping the spine safe and sound, says Anne Viser, a physical therapist at Sports + Spinal Physical Therapy/Orthology in Washington.

“The idea is that these muscle groups work as a team and that we need to activate and coordinate them to move efficiently,” Viser says.

So it's far from enough to do a million crunches and call it a day. In fact, that could be counterproductive, because when large (often referred to as “global”) muscles — such as the rectus abdominis — “override the deeper, smaller ones, it can lead to injuries,” Viser says.

“The big global muscles create big movement patterns, but you need smaller, deeper core muscles to connect vertebrae joint to joint,” she adds.

To help clients create a balanced core, she prescribes not only exercises for the back and front of the core, but also breathing exercises such as diaphragmatic breathing.

“Sometimes people are surprised and will say, ‘Why are you asking me to breathe?'” she says, explaining that it's important to activate everything in the core from top (diaphragm) to bottom (pelvic floor) to create stability and prevent injury.

A host of aches and pains can come from a weak core.

“It can be low back pain. IT band and knee issues. It can be shoulder injuries,” says Pete McCall, spokesman for the American Council on Exercise and adjunct faculty in exercise science at San Diego State University. The basic principle behind these injuries, McCall says, is that when one link (in this case, the core) is weak, other muscle groups try but fail to take over, leading to breaks or tears.

And yes, that extends throughout the body. “If you are playing catch with someone or fetch with your dog, it requires core strength,” says Gabe Free, a strength and conditioning specialist.

The energy in a throw is transferred from the ground up, Free says. That means the legs, hips, core, shoulder and arm are included in the whipping motion of a throw. If the core is weak, it can put undue strain on the back or shoulder, which can lead to — you guessed it — back and shoulder injuries.

Viser adds that rotator cuff injuries often occur when the mid-back is weak and the chest and upper back take over.

“That can pull the humerus out of its socket,” Viser says.

Similar issues can occur from other everyday movements, such as picking up grocery bags from the floor or lifting things off high shelves.

“If you have strong legs and strong arms but your core is weak, it's as if you have two cinder blocks with a balloon between them,” Free explains.

In other words, not a very stable structure.

McCall points out that in addition to strength, mobility is also important for core stability. Many people — office workers and athletes alike — have tight hip flexors, which can lead to lower back pain.

“If your hips are tight, then the back starts picking up the slack,” McCall says — and often not very well. For many people, it's a matter of increasing the flexibility in the hips and increasing strength in the back.

A strong core is important in just about every sport. “Even distance running, where people don't always think that core is important, it's actually key for posture,” Free says. “If you don't have a strong core at the half-marathon mark, you will feel it in your lower back.”

In contact sports, which Free knows something about, having played rugby at Penn State, it's even more important.

“If you stiff-arm someone, you have to be able to sustain that force through the whole chain, from legs through the torso through the arm,” he says, adding that if your core is weak, your back will bend backward. Ouch.

Anyone who has ever had a back injury knows it's a pretty dreadful state of affairs.

“They can tell you that no movement is comfortable except if you're lying down,” says Gabe Free, a Washington-based strength and conditioning specialist.

This is why, even if you have only 15 minutes a day to spare, Free suggests devoting those minutes to core drills.

Do three sets of 15 to 20 reps each: (See accompanying illustrations)

• Clamshell

• Bird dog

• Dead bug

• Plank (Hold for 30 seconds)

• Gluteus bridge

Also helpful for your core is to practice diaphragmatic breathing. Try this exercise from physical therapist Anne Viser: Lie on your back with your knees bent and feet on the floor. Place your hands across the lower half of your rib cage. Breathe in and allow your ribs to expand into your hands. Breath out and allow your rib cage to sink inward and downward. Watch that you do not lift your breastbone as you breathe in. Instead, imagine the back of your rib cage spreading wide into the mat underneath you. Repeat for six to eight breath cycles.

Gluteus bridge Washington Post illustration by Amanda Soto
Clamshell Washington Post illustration by Amanda Soto
Bird dog Washington Post illustration by Amanda Soto
Dead bug Washington Post illustration by Amanda Soto
Plank Washington Post illustration by Amanda Soto

15-minute core drill

Do three sets of 15 to 20 reps each of each exercise:

<span class="fact box text bold">Clamshell: </span>Lie on one side with knees bent and your hand supporting your head. Lift the top knee up and then back down. Do 15-20 reps, then flip to other side and do 15-20 reps.

<span class="fact box text bold">Bird dog:</span> Start on your hands and knees. Extend your right arm forward, while extending your left leg backward. Release back to starting position. Then extend left arm forward, while extending right leg backward.

<span class="fact box text bold">Dead bug:</span> Lie down with knees bent and shins parallel to the ceiling, and arms extended toward the ceiling. Stretch right leg long along the floor, while extending left arm overhead along the floor. Bring back to start position. Stretch left leg long along the floor, while extending right arm overhead along the floor. Bring back to start position.

<span class="fact box text bold">Plank:</span> On your forearm and your toes. Hold for 30 seconds.

<span class="fact box text bold">Gluteus bridge:</span> Lie on the ground with your arms extended to the side, knees bent, feet on the ground about hip-width apart. Press into your feet and start to lift your hips toward the ceiling. Then lower your hips back to the floor.

Article Comments
Guidelines: Keep it civil and on topic; no profanity, vulgarity, slurs or personal attacks. People who harass others or joke about tragedies will be blocked. If a comment violates these standards or our terms of service, click the "flag" link in the lower-right corner of the comment box. To find our more, read our FAQ.