Archives for 2009

Because I constantly get asked about doing more "ab exercises" or crunches, this is an excellent time to review the abdominal muscles, their function and just exactly what the core is comprised of.  Please note that this is just a very basic outline or "The Core" and myths surrounding ab training.  I welcome any questions you might have.  This is a fairly long article, so I do apologize.  I tried to keep it as concise as possible.

What is core training?  This seems to be the buzzword of the fitness industry today.  Let's take a look at what the core is, what is its function or purpose and how should this important structure be trained.  We will take a look at all these questions, as well as dispel some myths along the way.  Let's get started.

 
It seems everywhere you look the world is ab crazy!  How many different gadgets on the shopping channel do you see?  How many books or articles are devoted entirely to "ab training".  How many aerobic classes are gut busting classes?  Everyone seems preoccupied with abs, but very few people really know what this important musculature involves and how to train it effectively so it is able to perform its very important functions.

Let us begin by looking at just what the abdominal complex involves.  The abdominal complex is a very important part of the "core".  The core refers to the foundation for the arms and legs.   The core supports the body's vital organs and systems and is the protection for the central nervous system.  The functions provided by the abdominal wall are joint stability, visceral support, respiratory support, circulatory/immune system support and
digestion/elimination system support.  As you can see the abdominal muscles are not muscles to take lightly.   They provide a vital role to our overall well-being. 

The abdominal complex are also key stabilizers for the core and along with muscles of the back (upper and lower); serve to protect the spinal cord and provide stability in movements of our daily lives.  If this complex is weak and untrained, you are leaving your whole core and spinal column vulnerable to injury with every movement.  Conditioning of the "core" not only involves the abdominal muscles but also the muscles of the back.  The abdominal musculature interacts with the back to provide stability for the torso.  The muscles of the back that are involved in stability of the torso are erector spinae, latissimus dorsi and transversospinal muscles.

Let's begin the journey of abdominal conditioning by looking at the musculature involved.  The abdominal muscles and back muscles work together as a functional unit.  These muscles surround the back and provide nature's own belt.  The main muscles involved here are the transversus abdominis, rectus abdominis, external and internal obliques.  When one thinks of abdominal development and the famous "six pack", they are actually referring to the rectus abdominus.   These and the hip flexor muscles are the muscles used in the exercises you see in most gyms and aerobic classes.  Crunches, leg raises, sit-ups commonly used in abdominal training today are not
the most effective at providing the stability for the core. 

Traditional gym exercises do not condition the deeper muscles (transversus abdominis, Internal obliques, multifidus) that are necessary for stabilization of the spine.  The first step toward reducing back pain and improving posture is to stop all crunch and sit up exercises.  First and foremost, you should concentrate on activating the deeper muscles (transversus abdominis, internal obliques, multifidus).  You must begin by conditioning the transversus abdominis, with the 4 Point Transverse Abdominis Trainer.    This exercise could be done 3-4 times per week.  Always do these exercises at the end of your workout.  Do not fatigue these muscles prior to your workout.  These muscles are important stabilizers and should not be exercised before traditional free weight exercises are done.

FOUR POINT TRANSVERSUS ABDOMINIS TRAINER:

Begin on your hands and knees.  Ensure hands are facing forward, and spine is in a neutral alignment.  Take a deep breath in and allow your belly to drop toward the floor.  Exhale and draw your navel toward your spine as far as you can.  Once air expelled, hold your breath for as long as comfortable (not longer than 10 seconds).  Keep your spine still throughout.  Repeat for 10 repetitions.  Rest one minute and complete another set.  Work up to
3 sets.

So, hopefully I have been able to see just how different we need to be thinking when it comes to abdominal training.  Working hard in the gym with planks, side planks, bridges, chopping movements as well as all the core training exercises such as lunges, squats, OH squats combined with a sensible diet will give you that six pack without the risk of disc injury associated with crunches and situps.

Till next time,

Narina Prokosch

“Monitoring, Mentoring, Motivation”

Related Posts:

• Old Faithfuls
• Monday Madness: Ab Altering Moves
• Listen or Make It Worse
• The Beat Goes On
• Going to Failure

The squat is often called the "king of exercises".  This is because of the large group of muscles that must be activated in order to perform this movement.  Most people assume that squats are just a leg exercise; but that is where they are wrong.  The squat movement involves the activation of many muscles groups:  the quadriceps muscles of the frontal leg, the hamstring group of the posterior leg, the gluteus muscles (maximus, medius & minimus), the whole abdominal musculature to stabilize the body, the lower and upper back also to stabilize and support.  The shoulder girdle is also involved in positioning of the bar – this requires a certain amount of flexibility within the chest and shoulders.

As you can see there are many muscles called into action.  The more muscle fibers recruited to perform the more calories you burn.  That is why the squat is one of the best exercises you can perform both to enhance strength and increase lean muscle tissue.  Squats is also one of those exercises with a multitude of variations.  We can perform back squats (with bar on the back).  We can perform front squats holding a bar in front across the shoulders. 

We can also do dumbbell squats holding dumbbells at the sides, kettlebell squats holding kettlebells either at side or on shoulders.  We can also perform suitcase squats, holding a dumbbell or kettlebell on one side only, requiring much more core stabilization to offset the weight on one side.  There are also many variations of single leg squats.  These are split squats, a movement similar to a lunge but stationary.  We can also do Bulgarian squats which is similar to a split squat but with the rear leg up on a block, requiring much more stabilization and hip mobility.  We can also do a single leg squat; the one true single leg exercise.

 
Squats are an extremely flexible exercise meaning that with all its variations there is rarely an individual that cannot perform a squat of some kind.  Even with certain knee pathologies squats can be a safe exercise.  After all, every time we sit down (whether on the couch, toilet or kitchen chair), we are performing a squat.   The more we can perform this movement "correctly" in a controlled environment the stronger we will maintain our lower body and core muscles which will translate to better health and a body more able to cope with activities of life.

There are many myths surrounding squats and the safety of this exercise.  Let us address a few:

#1.  Squats are bad for the knees.  When proper technique is learned, squats are not harmful for the knees.    Strengthening the muscles and connective tissue surrounding the knee improves its stability.

#2.  Squats are bad for the spine.  When performed correctly the weight is borne directly over the spinal column.  As with the knees, the supportive tissues around the spine are strengthened in response to the weight being lifted.  Once again proper form is essential.  And with all the variations listed above, back squats are not an essential lift.

 
#3.  Squats are dangerous for the heart.  Squats are not dangerous for healthy individuals with no history of hypertension or coronary disease.  The heart is a muscle and will respond to the stress.  If you are unaccustomed to exercise or have health concerns, you should have a physician's approval prior to embarking on any exercise program.

#4.  Squats slow you down.  Once again, a myth.  Squats are a very explosive exercise and require power and strength.  This will only benefit the individual by enhancing your own strength.  #5.  There are no sports or activities that require someone to move up and down with a weight on their shoulders, so why do squats?  A good question, but think about our daily activities.  Every time you get up and down off the couch, go to the bathroom, get up out of a chair you are doing a squat.  Strengthening the muscles required to move us in our daily activities will only enhance every facet of our lives.

Squats, love em and hate em!  Hard to do – yes.  Require some sweat – you bet they do!  Burn calories – one of the best. If you are ever stuck for a workout, the two best exercises you can do – squats and push ups.

Till next time,

Narina Prokosch

Related Posts:

• Old Faithfuls
• You Asked?
• 1, 2, 3 – Let’s Squat
• Y3T Training System: Looking Back
• The Role of Time Under Tension