Core/Abs Exercises

[han-grrl]

Most people do not understand how to properly train their core muscle groups. The purpose of the core is to stabilize and support the spine.

The plank is a good example of an exercise that trains the core to act as a unit. BUT most people even do this incorrectly, because they are so concerned about how long they can hold it, they forget what they are trying to hold together! So they rely on their arm and leg strength and don't do much for the middle. I recommend talking to qualified trainer to see how its done properly. I have yet to see an article online that describes it well enough that I would trust my clients with it.

Proper core training involves "bracing" the core muscles, the best way to describe it is to hold the abs strong like a guy would when he tells you to punch him in the gut. Yes, pilates will talk a lot about sucking things in, BUT the research shows that doing the "sucking in" actually destabilizes the muscles you are trying to get to work.

The other thing to think about is that most people are looking for the "burn" when training their core. Proper core training has nothing to do with burn, but with challenge, and many people get frustrated with that because they are looking for a burn and are pretty hung up on that feeling. So most people do variations of plank that are too difficult.

When i give my clients the plank exercise, once they can hold it for a minute, i change it to something else. The reason for that is that just to continue to hold it, actually starts to cut off blood and oxygen to the muscle. This can be a little dangerous for some. Also it doesn't improve anything to be able to hold it for longer and longer.

So I will re-iterate, that if you are truly interested in a proper core training program, talk to a qualified trainer, do NOT rely on books or magazines to learn.

My many many cents...

Hannah

[violette]

Wow great advice. I've been training since the begining of March and when biking, my back is strong and I can do climbs longer. I think I'm doing it right but I'll hire my trainer to give me some pointers on how I'm doing.

All the web sites that you all posted, I think I've seen them all, that's where I got my routine. I have the Bicycling magazine, that's what got me started on abs after seeing the core section.

Keep the links coming!

[han-grrl]

Watch out for crunches, even on the ball. They compress the spine and the discs in particular. Twisting crunches (i.e, oblique crunches or bicycle crunches) are even worse as they flex and twist the spine. This actually "corkscrews" the spine so the discs are really squashed.

Sport movement, is actually NOT twist based. Sometimes it really appears tha ways, but even golf swings or skate skiing, the power COMEs from the center, but the movement is actually a shift in weight from the center from one leg to the other. Its actually not a twist at all.

Many trainers spend too much time teaching the spine to rotate when they should actually be teaching it NOT to rotate. (ie get the core to brace properly).

I can go on and on and on (as you can most certainly tell! ) but i am pretty passionate about this issue. from my own personal experience, I do 20 minutes of my own core work out, i did a 24 hour solo race last year, and didn't experience one minute of back pain during my ten laps.

smile!
Hannah