Our core muscles are the ones responsible for maintaining posture and body alignment during day-to-day activities. A weak core leads to poor habitual posture, putting the spine under considerable stress, which might result in injuries and chronic pain. I’ll bet that you probably already knew that.
The truth is that even though fitness experts have been stressing the importance of a strong core, getting there is still a mystery for many people. I’ve been asked several times how to get a flat belly and strong abs. The interesting thing is that many people seem to be disappointed with my answer.
Despite the popular belief, you don’t need to perform countless crunches to build core strength. Crunches don’t even work the abdominal musculature in a functional way! The abdominal group is formed by four layers of muscles, but the crunch exercises only address the superficial layer (the six-pack muscle). Furthermore, during most of our daily activities, the abdominals play the role of stabilizers, meaning that when engaged, they help to maintain neutral posture and alignment, especially of the pelvis and lower back. Think just for one second and tell me “How many times during your daily activities do you have to squeeze your abs in order to curl your torso towards your legs?” There are probably not very many. You get my point. Crunches are not functional exercises, so they are not the best drills to strengthen your core. In addition, your core is not composed solely of the abdominal group. Back, hips and pelvic floor muscles are also part of it, and they must be included in a core training program.
According to the principles of functional training, muscles should be trained the same way they were naturally intended to work. Thus, stabilizers should perform isometric (static) exercises or small-range movements in order to be better addressed.
For those of you who are new to exercise[1], I put together a short routine that you can perform two to three times a week to start building your core strength. All you’ll need is a mat. Most exercises are inspired by yoga and Pilates moves, and they are best performed in a slow and controlled pace, moving your body with your breath rhythm.
The Routine
Start by kneeling with your hands and knees on the mat. Be sure to place your hands under your shoulders and your knees under your hips. As you inhale, arch your back and bring your gaze up to where the ceiling meets the wall. Then, exhale while rounding your back and tucking in your chin. Press your palms against the mat as if pushing the floor away from you. Keep moving with your breath at a comfortable pace. Repeat the whole cycle five to eight times, warming up the spine. When you are done, get to a neutral spinal position (neither arched nor rounded, keeping the back flat).
Still on all fours, extend the right arm and the left leg, keeping them parallel to the ground. Once you find your balance in this position, inhale to prepare for the movement. Then, as you exhale, bend the extended arm and leg, bringing the knee close to the elbow. Inhale while extending them again. Move at your own pace, following your breath rhythm for five to eight breaths. At the end of the last inhale, hold the extension for a few seconds, then release down to the mat. Repeat the process with the other side.
From the kneeling position, sit onto your calves. Lean your torso towards your thighs, extending both arms in front of you, your forehead touching the mat. This position is known as child’s pose. Inhale as you round your back, moving to all fours. Keep moving forward until your hips and back are in a straight line. Lift your gaze to the ceiling, pausing here for a few seconds. Then, exhale and reverse the movement, returning to child’s pose. Repeat the cycle three to five times, moving with your breath.
Come to a seated position. This time your sit bones[2] should be on the ground. Bend your knees, keeping both feet flat on the floor. Engage your abdominals as you keep your back in a straight line, and extend your arms in front of you, as if you were holding an imaginary ball. Inhale while leaning backwards, contracting your abs to keep the lower body still and the back flat. Exhale as you move forward. The range of motion of this exercise is small, and it should be performed slowly. Repeat from eight to 12 times, moving with your breath.
Keep the same starting position. This time you will rotate your torso to the right as you inhale, reaching back with the right arm while the left one stays extended in front of you. Exhale as you come back to the initial position. Do the same movement with your left side. Continue alternating from side to side for eight to 12 breaths.
Still in a seated position, extend both legs in front of you. Keep your back straight and your weight evenly distributed onto your sit bones. Once again, extend both arms in front of you, holding the imaginary ball. Inhale as you lean backwards, rounding your back in order to lie down on the ground. Your goal is to roll down slowly, pressing one vertebra at a time on the mat, until you are lying prone with your arms reaching above the head. As you exhale, use your core muscles to come back to a seated position, moving up slowly. Once you are seated, lean forward and reach for your toes. This should be a fluid movement, following your breath rhythm. Repeat the whole cycle from three to five times. Keep in mind that during your first attempts, it is very likely that your legs will come off the floor as you try to lift. This is not a problem as long as you keep trying to press your legs against the floor.
References
Bryant, C., et al, eds. ACE Advanced Health & Fitness Specialist Manual. The Ultimate Resource for Advanced Fitness Professionals. San Diego: American Council on Exercise. 2009.
Vella, M. Anatomy for Strength and Fitness Training. New York: McGraw-Hill. 2007.
[1] If you have any orthopedic issue or chronic disease, you should consult your health care provider before engaging in any exercise program, including this one.
[2] The sit bones are an anatomical part of the pelvis (ischial tuberosity), onto which we sit. It is a bony protrusion under the flesh of the buttocks.