Core Exercises :Flat Stomach & Strong Mid-section

INTRODUCTION

Core exercises, as part of a core workout, have taken over from ab workouts as the set of exercises included in workout routines. 

This is a step forward. Previously an ab workout focused on the visible stomach muscles. In particular the objective was focused on acquiring a 6 pack by developing the Rectus Abdominis abdominal muscle.  A core workout uses exercises to strengthen and stabilise the whole of the mid-trunk area (especially the spine) not just the frontal area.

A distinct and separate section has been devoted to the core and core exercises due to their important role in spinal health, posture and quality of life. These are in addition to benefits to performance and aesthetics.

Before describing the training we need to define what the core and core muscles are.

DEFINITION

The core is the central cylindrical area of the body and consists of muscles which produce / resist movement of the body and / or spine. These core muscles are:

• Top - Diaphragm
• Bottom - Pelvic Floor
• Front - Rectus Abdominis (6 pack abdominal muscle) and the Transversus Abdominis (the body's girdle / corset)
• Back - Spinal erectors, Quadratus Lumborum and the  Multifidi
• Sides - Obliques ( Internal & External)

BENEFITS OF DOING CORE EXERCISES

1) Performance - using core exercises to strengthen and stabilise the core

• reduces the effort required
• increases the ability

to pull / push in a vertical, horizontal or twisting direction. 

A strong and stiff/stabilised mid-section reduces any loss or leakage when force / strength / power is being transferred between the upper and lower limbs (e.g. moving furniture, throwing, punching)

The risk of injury is also reduced through the maintenance of correct form, technique and body alignment.

2) Health - much lower back muscle pain has been linked to poor posture and weak core muscles. Spinal muscles are postural in nature and so need to be able to work for prolonged periods of time to maintain correct and healthy spinal alignment. This requires endurance rather than high levels of strength which means they can easily be trained without overexerting oneself. Many daily tasks involve the core and spine ( even if unconsciously). The truth of this statement can be experienced by any person suffering back pain.

3) Aesthetics - the 2 reasons often cited for performing abs exercises / stomach exercises are to acquire a

• 6 pack
• Flat stomach

The crunch has for many years been the main exercise in ab workouts. It will produce part of the 6 pack but less than optimally because the spine cannot be curled through a full range of motion. The 6 pack developed will only be visible if body fat is sufficiently low. 

To some extent it will also flatten the upper stomach but is less effective for the lower abdomen. The main way to flatten the lower stomach is to train the Transversus Abdominis. This will be done by focusing on training the core muscles via core exercises.

TYPES OF CORE EXERCISES

1) Diaphragm - The best way to train this muscle is by deep abdominal breathing. Attempt to fully inhale / exhale.

2) Pelvic Floor - There is a tremendous amount of information on this subject due to it being often mentioned in discussions connected to post pregnancy recovery. Relating to this site, the best way to train the area is to contract as if attempting to cease urinating. 

3) Rectus Abdominis - This muscle has 2 functions

• Spinal Flexion (curling up)
• Body stabilisation via isometric tensing

Personally I have found that the most effective way to develop the first is by placing a raised curved item under the back. The item can be

• around the home - rolled thick towel(s)
• purpose made eg ab mat, spinal stretching products available via e.g. Amazon
• fitness ball / workout ball

The curved surface enables the exercise to performed through a full range of motion and the abs workout to be more effective.

The best way to train the stabilisation function is to do the old fashioned sit up. Safety is paramount because it is very easy to place too much stress on the spine. There are ways to significantly reduce the effective load (which will be detailed at a later date) but the decision to include this is yours and the usual guidelines of seeking medical advice apply.

4) Transversus Abdominis (TvA) - The TvA is often called the body's girdle or corset. The reason is that it lies horizontally round the lower abdomen and is connected to the lower spine at the back. When activated these spinal connections are tightened and stabilised in a manner similar to tightening the strings on a corset. Its effect can be felt in 2 ways

• Coughing - the lower abdomen flattens
• Conscious control and contraction produces a tightening sensation in the lower back. 

The TvA can be exercised indirectly through most abdominal exercises if the lower abdomen is tensed.

I have found the most effective way to train the TvA is via progressive forms of hip flexion. This is "closing" the body by raising the legs (bent or straight). Leg raises are a good example. Safe commencement and progression is again paramount.

The activation and contraction can be aided if

• an object is clenched between the knees
• the buttocks are clenched

5) Spinal Erectors - Any movement which moves the upper body (spinal extension) away from the lower body trains the spinal erectors. 

6) Quadratus Lumborum (QL) - The QL acts to bend (flex) the upper body sideways (laterally). Side bends are a traditional exercise. A modern addition are side planks (both static and dynamic).

7) Multifidi - These are deep spinal muscles. They are located along the spinal column. Their main functions are

• ensure proper weight distribution
• spinal alignment
• stiffen / stabilise the spine, preventing its movement and to help outer bodily movement to be more effective and safer.

They are usually automatically activated before any outer movement as a safety mechanism.

Being so deep within the body an effective ways of exercising them appear to be by

• imagine pulling the legs into the pelvic area
• attempting to prevent bodyily movement whilst in a slightly unstable position. 

Examples of the latter are

1. Waiter's Bow - keeping the natural spinal curve, lower the upper body away from the vertical position. Very slight movements upper body movements in all directions will stimulate the multifidi.
2. Superman - start on all fours on the ground. Introduce the mild instability by taking one arm or leg off the ground and attempt to maintain the natural spinal alignment. Progression can be introduced by lifting opposing arm/leg and / or by small movement of the raised limbs.

The aim is to maintain the correct position for time rather than fast or animated movement.

8) Obliques (Internal & External) - The 2 types of obliques run perpendicular to each other and their purposes include

• aid in exhalation (opposing the diaphragm)
• pull the chest downwards
• twist / rotate the body
• bend the body sideways

Exercises which mimic these movements will therefore train and strengthen them. When twisting you should ensure that the spine is stabilised and that it is the body as a whole which is rotated and not the spine. The lower back suffers if twisted.

Benefit is obtained by exercising the deep spinal muscles in isolation. After this the thrust of a core workout should be to train the body as it is used in daily life movements - as one unit.

CONCLUSION

1) The core and especially the spine are so fundamental to quality daily life that

• core exercises are a mandatory inclusion in any kind of workoutroutine
• safety, correct technique and unrushed progression must supercede one's ego and estimation of ability. They must come first when deciding upon and performing core exercises.

2) 80/20 Rule - ideally all of the above movements should be practised. If however, time or energy levels are limited there is one core exercise which will deliver most of the benefits for the effort. It will also cover most of the requirements for a strong and healthy core / mid-section. The movement is the leg raise (hip flexion). Done correctly with an easy starting point and safe progression it involves the other core muscles as well as the stabilising TvA.

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