Q & A Monday: Tips for Core Work

Today's Question comes from aishchai over at Smaller Thinking.

"I've kind of noticed though that all the activities to strengthen my core are getting harder and harder. I know I'm meant to be pulling my tummy in to work hose transverse abs, but I'm not sure where I should be really feeling it? I admitted to my trainer that I failing at the plank way early because of either pressure in my lower back or on my hips, so we both know I'm not doing it right. I know he's going to address it, but tips would be more than welcome!"

The muscles of your low back form a 'corset' or belt around your vertebral column to provide it extra support due to its hypermobile characteristics. The Transversus Abdominis or deep abdominal muscle is the deepest layer of protection in the front of the spine. The back of the body is protected by the Multifidus muscle. The diaphragm (breathing muscle) and Pelvic floor form the roof and floor respectively. When these muscles are fired simultaneously, pressure is relieved off of the spinal segments, thus providing added protection against back injury.

Remember that these muscles are small and are comprised of a different fiber type than, say, your Rectus abdominus or 6-pack muscle. These deep stabilizing muscles are meant to work against low load forces over long periods of time and therefore do not fatigue like your quads or biceps would which is why you don't feel the same burn. This does not mean are not getting stronger!

Consistently getting into a plank position puts a great deal of stress on your low back joints. It can cause a lot of undue compression through your intervertebral discs (the shock absorbers) and should be given a second thought as a starting exercise.

First, learn to find your muscles:

• Pelvic Clock is a great exercise to help you find these muscles. This increased awareness to the area will help you gain better control and protection for your low back.



• Bird-Dog is a fantastic starter exercise to help you understand shoulder organization (i.e. keeping collar bones long, maintaining soft curve of mid-back) and where you spine is in space. Practice getting on your hands and knees in the mirror with a partner and a broomstick. The broomstick should contact three spots: back of your head, mid back and tailbone.

The key to engaging the core effectively is stimulating all these structures to work in harmony to provide support to your low back during the plank exercise or any other activity. So while your trainer is cuing you to pull your naval in towards your spine to activate your deep abdominals, this may not be the most effective cue for you.

Points to keep rolling around in your brain while working your core:

• Use your breath.
  Take nice long inhalations (allowing your ribs to expand upwards and outwards--thus engaging your diaphragm muscle). As you exhale, think about growing longer through your head and tailbone.



• Sits bones roll down towards your heels.
  This will help maintain your position of your low back to reduce the compression at these joints.



• Float your sits bones above your body.
  This one is particularly for the plank exercise. Think about allowing your sit bones sit on top of a table or floating them upwards to help prevent collapse through your hips.

More on core, posture and back health.

Thanks for submitting your question aishchai! Keep 'em coming folks!!

How is your core work going? Do you experience the same problems with the plank? What are you doing for your core work? Later this week I will answer a question regarding a 3 ab sequence!!