Abs-olutely perfect exercises!!

Core strength has been linked with a host of benefits to healthy active living. It provides better physical performance, less back pain and a host of other benefits. Most of us realize that abdominal strength is one of the key elements in strengthening and stabilizing your core. But what is the most effective exercise to engage your abdominal muscles?

A recent issue of the Journal of Orthopaedic & Sports Physical Therapy (as reviewed in the IDEA Fitness Journal) compared eight stability ball and two floor-based abdominal exercises to determine which activated the abdominal muscle groups the most effectively. Exercises compared included the following:

• Stability Ball: roll-out; pike; knee-up; skier; hip extension right and left; decline push-up; and seated march.
• Floor based exercises: crunch; and bent knee sit-up

The most effective exercise to activate the different groups of muscles in the abdomen turned out to be the roll-out and the pike. These exercises are from a more advanced group of exercises, so should only be included in a workout once an individual is strong enough to perform them with proper technique so as to avoid risk of injury.

References from the SIRC Collection:

• Halvorson, Ryan (2010). Which Exercise Is Best for Abdominal Activation? IDEA Fitness Journal, 7(8); 15.
• Escamilla, Rafael F.; Lewis, Clare; Bell, Duncan; Bramdlet, Gwen; Daffron, Jason; Lambert, Steve; Pecson, Amanda; Imamura, Rodney; Paulos, Lonnie; Andrews, James R., (2010). Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-276.

Core Training - Not just for your abs!

We've all heard fitness experts claim that core training is important for overall fitness and health. Health clubs offer core training exercise groups and physio therapists recommend it for those recovering from injury. Your core is the collection of muscles that stabilize the spine, this includes the hips, pelvis, abdominals, lower back, mid-back, and neck regions of the body. These muscles are extremely important in all sports, so why do so many athletes overlook core training?

The reason most athletes skimp on this vital part of their workout is because the benefits are simply overlooked.

Benefits of core training:

• Develop better posture
• Decreases back pain
• Helps injury prevention and rehabilitation
• Increased flexibility
• Greater physical strength
• Improved respiration and lung capacity
• For seniors, it can help to improve balance, reduce injury, and maintain mobility

It's important to note that performing a few crunches is not proper core training. Since your core involves many different muscles groups, a variety of exercises are needed to ensure you work them all; some exercises to explore include, but are not limited to, lunges, bridges, planks, and crunches. Pilates and Yoga classes are also excellent for strengthening your core muscles while also improving balance and posture.

When your core is strong, your whole body works better. Core training isn't just for athletes, it's for anyone who would like to have their body working at its greatest potential. For anyone just starting an exercise program, be sure to talk to your family physician first.

References from the SIRC Collection:

1. Aggarwal A, Kumar S, Kumar D. EFFECT OF CORE STABILIZATION TRAINING ON THE LOWER BACK ENDURANCE IN RECREATIONALLY ACTIVE INDIVIDUALS. Journal Of Musculoskeletal Research. December 2010;13(4):167-176.
2. Han C, Wang W, Cheng B, Liu S. Basic Issues of the Core Strength Training: The Core Area and Core Stability. Journal Of Tianjin Institute Of Sport / Tianjin Tiyu Xueyuan Xuebao. March 2012;27(2):117-120.
3. LaRue L. Wave of the Fitness Future: 3-D CORE TRAINING. Volleyball. May 2011;22(4):26-29.
4. Nelson N. Diaphragmatic Breathing: The Foundation of Core Stability. Strength & Conditioning Journal (Lippincott Williams & Wilkins). October 2012;34(5):34-40.
5. Sudicky A. Core without the Crunches. Volleyball. April 2012;23(3):24-27.
6. Yu J, Lee G. Effect of core stability training using pilates on lower extremity muscle strength and postural stability in healthy subjects. Isokinetics & Exercise Science. June 2012;20(2):141-146.