Uncategorized

August 5, 2009

Core Training and Sucking in the Belly Button

For years I’ve been speaking out about the illogicality of trainers who advise clients to “hollow their midsection” when doing crunches. The theory behind such advice is an attempt to target the transversus abdominis, a deep abdominal muscle that forms a corset around the midsection. Problem is, it’s backwards thinking.

Dr. Stuart McGill, one of the foremost researchers on back health, elucidated the perils of the “hollowing” recommendations in a recent issue of the New York Times Magazine. “In research at our lab,” he states, “the amount of load that the spine can bear without injury was greatly reduced when subjects pulled in their belly buttons” during crunches and other exercises.

Kudos to Dr. McGill, who clearly comprehends the importance of taking a holistic approach to training. It’s imperative to understand that muscles function as a unit, not in isolation. Putting too much emphasis on one muscle while ignoring others is a recipe for poor core health and quite possibly lower back problems. Moreover, altering proper exercise form in an attempt to recruit a particular muscle can in itself place the body in an injurious position. Like I mentioned, backwards thinking.

As Dr. McGill goes on to say, “a core exercise program should emphasize all of the major muscles that girdle the spine.” Bingo! And what are the primary core muscles? They include the multifidi, the erector spinae, the quadratus lumborum, the rectus abdominis, and the deep muscles of the abdominal wall (obliques and transversus abdominis). Sure, the transversus is important for core health, but no more so than any of the others.

As for integrating this into a comprehensive routine, focus on training the core from multiple angles in multiple planes. This will help to ensure complete muscle development of the region. Low to moderate reps help to develop absolute core strength, while higher rep sets and static hold moves (such as plank and side bridge) develop core endurance: both are important for a healthy core. And when it comes to performance, forget the “hollow your abs” or “suck in your belly button” advice; it’s faulty interpretation of research that will only serve to impair muscle development and create imbalances between core musculature. Backwards thinking.

Stay Fit!

Brad

Bookmark this on Delicious