It's hard to open a fitness magazine, book or website without reading the words "core exercise." While many interpret it as abdominal crunches and sit-ups only, core exercise transcends the superficial layers of abdominal muscle and works the deeper, spinal-supporting musculature. The subtlety of core exercise should not be misinterpreted as ineffectiveness.
Identifying the Core
Some fitness professionals use the words core muscles to describe the entire abdominal area, but fitness specialists such as Paul Chek distinguish between the area's inner and outer units. The outer unit refers to the superficial abdominal muscles, such as the rectus abdominus, used in crunches and sit-ups. The multifidus, the transverse abdominal muscles, the pelvic floor and the internal obliques comprise the inner unit or core, which is responsible for spinal stability. The transverse abdominal muscles compress the diaphragm to expel the air during exhalation. Fuller exhalations create deeper core muscle contraction, strengthening the muscles. Using the breath in conjunction with the exercises assures full core muscle support of the movements.
Basic Core Progression
Begin on all fours, with your weight evenly distributed. Take a deep breath in, then draw your belly toward your spine. Hold the contraction for 10 seconds, then relax, and repeat for 10 repetitions.
The next exercise requires a partner and a dowel or yardstick. Ask your partner to put the stick on your back, so it aligns with the top of your head and the base of your spine. Inhale in preparation, and then draw your belly in and lift your right hand and left knee about a fraction of an inch from the floor. If your core muscles are actively engaged, your spine will stabilize, and the stick will remain in position. Perform 12 repetitions, or six on each side.
The Dead Bug
Stabilizing your spine during upper and lower limb movement is a major core muscle function. The dead bug exercise, derived from yoga and physical therapy, teaches you to move your arms and legs independently of your lower back muscles. Lie supine, with your legs bent and your feet lifted from the floor in a tabletop position, with your shins parallel to the ceiling and your calves parallel to the floor. Inhale to prepare for movement, and then exhale, simultaneously lowering your right leg toward the floor as you raise your left arm overhead. If your core muscles are properly engaged, your lower back and the back of your ribcage will remain imprinted into the floor. Perform 16 repetitions or eight to each side. Add challenge to this exercise by performing it while lying on a cylindrical foam roller. Position the roller so it supports the top of your head and the base of your spine, and assume a centered position before starting the exercise.
Ball Crunches
The stability ball helps you work the inner and outer units simultaneously. The balance challenge imposed by the ball requires you to activate your core muscles to maintain stability, while the spinal flexion and rotation movements work the superficial, or outer unit, abdominal muscles. Sit upright on the ball and then walk down until your lower, middle and upper back are against the ball's surface. Place your fingers lightly against your head to support your neck, and curl your ribcage toward your pelvis to perform the crunch. Exhale forcefully as you curl your spine to increase core muscle engagement. Perform 20 repetitions, and then vary the exercise by rotating your upper torso to the right and to the left. Perform the oblique exercise variation for 20 repetitions, or 10 to each side.
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