Core Training FAQs
1) Should I strengthen my core?
A good, strong core is important for keeping us injury-free. In particular, it helps to protect our lower back, although we have seen all kinds of injuries from plantar fasciitis to rotator cuff problems caused by a weak core. A strong core can also make us feel generally better and more energised as all of our day-to-day activities don’t require as much effort.
2) Do I need to engage my core when I work-out?
Many people believe their core muscles don’t work but that’s frequently not the case. Unless you’ve had trauma to your core muscles such as abdominal surgery, back surgery or a traumatic vaginal birth, there is no reason why your core shouldn’t work. More often, the problem is that we’re not engaging the core correctly so we don’t allow our body to turn on these deep stabilising muscles. If we tuck the pelvis or flex the ribcage down to the belly button our body will preferentially turn on the top layers of the abs instead of the deep ones. When we put the ribcage and pelvis in neutral, our ability to access the core naturally opens up. For most people, focusing on maintaining neutral spine as we train is a much better way to activate the core than using a muscle activation cue.
If you’ve had significant abdominal or pelvic trauma, or perhaps a long history of back or pelvic pain, you might need an additional core cue to make sure your core fires correctly. If this is you, book an appointment in the clinic or online so we can work out exactly what you need to do.
3) Should I do sit-ups, crunches or twists etc?
We’re not anti-sit-ups, they just need to be done with the right understanding. The rectus abdominis and obliques (the outer 2 layers of the abs) are moving muscles, like the biceps or quads or calves. We only need to focus on them as much as we would any other moving muscle in our body. Also the muscles that oppose the abdominals are the back muscles. Just like you would never train quads without training hamstrings, or train pushing exercises without training pulling exercises, you shouldn’t train your abs without training your back muscles. If you do, it is one of the quickest ways to cause yourself injury as you are training muscle imbalance into your body.
4) Do I need to engage my core when I walk, run or stand?
No. Your core should be working when you do all of these because it is normal for your body to choose to use your core muscles to provide stability and control when you move. Just like it is normal for the body to choose to use your biceps to lift a glass to your mouth. If your body is not choosing to use your core, consciously trying to activate the core muscles is rarely the answer. Instead it is far more likely that the core muscles are inhibited or inaccessible because of the presence of a driver such as a stiff ribcage or old ankle injury. If you don’t think your core is working like it should, make an appointment in-clinic or online so that we can work out exactly what the problem is.