Core training has become a fitness industry catch phrase, but conditioning experts such as Paul Chek believe that it is particularly important for women. Chek, in an article titled "Training Jane, Not Tarzan," cites studies showing the relationship between weak core and pelvic floor muscles and incontinence in women. Lori Incledon, who authored the book "Strength Training for Women," warns that a strong core is necessary for functional postural alignment, and that faulty alignment impedes athleticism.
Core Muscle Identification
The deeper core muscles, which Paul Chek calls the "inner unit," include the multifidus, the transverse abdominal muscles and the pelvic floor. The erector spinae, the rectus abdominus ,the gluteus maximus and the obliques compose the outer unit or superficial core muscles. The inner unit stabilizes the muscles, bones, joints and internal organs. The outer unit controls spinal movement.
Benefits for Female Athletes
An article featured on the Women's Sports Foundation website details the importance of inner unit core exercises for female athletes. The author asserts that sit-ups may improve abdominal muscle tone, but athletes need core exercises that stabilize the spine, as opposed to flexing it. She recommends the plank exercise, performed in a push-up position without movement. Draw your belly in for spinal stabilization, and hold the position for 10 seconds. Standing leg circles train you to stabilize the spine while moving your limbs. Stand in an upright position. Lift one straight leg from the floor. Stabilize your hips and pelvis and make five clockwise and five counter-clockwise circles with the lifted leg. Repeat with the other leg.
Theories/Speculation
Early growth spurts and pre-adolescent breast development may inspire girls to adapt habitual postural misalignment. Shoes also affect female postural alignment. Christina Lasich, MD, author of "High Heels to Hormones: A Woman's Guide to Spine Care," warns that high-heeled shoes alter a woman's spinal curvature, which may lead to back pain. Workouts that focus on the multifidus, the muscles inside the vertebra that control segmental spinal stability and the erector spinae, which keep the spine in an upright position, correct posture.
Prevention/Solution
To work the multifidus, kneel on all fours. Draw your belly in to stabilize your spine. Lift and extend your right leg. Simultaneously lift your left arm from the floor. Do not let your spine sag. Keep your weight centered and avoid leaning to the other side. Perform 16 repetitions, or eight to each side. Back extension exercises engage the erector spinae muscles, and reverse a chronic slouching habit. Lie prone, with your legs straight, and your arms extended above your head. Simultaneously lift your head, upper back, right leg and left arm from the the floor. Return to the prone position, and repeat on the other side. Perform 10 repetitions or five on each side.
Expert Insight
A 2003 article published in the "Journal of Strength and Conditioning Research" detailed the benefits of stability ball training for women. Lead author LM Cosio-LIma reported that after a five week study, the exercise ball group reported significant increases in rectus abdominus and erector spinae muscle activity, and improved balance. Pelvic floor exercises also help women improve balance and prevent lower back pain. These muscles support the pelvic organs. Researchers at the Division of Physiotherapy at the Guy's, King's and St Thomas' School of Biomedical Sciences in King's College, London found that training women to perform pelvic floor exercises while contracting their abdomen increased co-contraction of other deep core muscles. Pelvic floor or Kegel exercise was once associated with pregnancy, sexual functioning and preventing incontinence, but women now add these exercises to their core workouts.
(ref: http://www.ncbi.nlm.nih.gov/pubmed/12109236 ran out of room!)
Types of Ball-Training Workouts
Balancing on the ball requires you to contract your abdominal muscles to maintain balance. The transverse abdominal muscle, a deeper core muscle, activates during exhalation, and is responsible for voluntary abdominal contraction. Sit on the ball and walk down, until your pelvis lower back and middle back are flush against the ball's surface. Place your hands behind your head. Inhale to prepare. Exhale, draw your belly in and flex your upper torso, so that your rib cage moves toward your pelvis. Perform a Kegel or a pelvic floor contraction on the return movement. Imagine you are going to the bathroom trying to stop the urine flow. The ball bridge works the gluteal, core and erector spinae muscles. Lie supine with your feet on the ball. Contract your abdominal muscles and lift each vertebra until you are in a bridge position. Perform a Kegel as you roll each vertebra back to the floor. Do 10 repetitions of each ball exercise.
References
- My Raw Fitness: Training Jane Not Tarzan
- Strength Training for Women: Human Kinetics: Lori Incledon
- Spine Universe: High Heels and Flip-Flops Cause Back Pain
- J Strength and Conditioning: Effects of physioball on abdominal core stability and balance in women
- Women Sport Foundation: The Secret to Core Training for Athletes
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