CORE SECRETS!

WHY YOUR CRUNCHES DON’T WORK!

You’d be hard pressed to find a regular gym goer that is not aiming to get a six pack or at least a flat stomach. After all, a great core is the centrepiece to the perfect physique. Unfortunately, so many of their efforts are done in vain due to some very common misconceptions.

Most people know that strengthening the abdominal muscles reduces back pain, increases functional strength and hardens the mid-section, but little known is the fact that   regular sit-ups are not the answer. We must be more specific when thinking about the abdominal muscles and their role in the overall look and functionality of the mid-section.

Starting with the outside is the Rectus Abdominus, more commonly referred to as the ‘Six pack’. This small row of muscles runs from the ribcage to the pubic bone and is responsible for bending the spine forward in a sit-up motion. Moving in we have the Internal and external obliques that rotate the torso so they are quite functional for many sports including tennis, golf, martial arts etc. They also play a small role in stabilising the spine and aid in a small amount to  overall core stabilisation and strength. These muscles flank the six pack and can often be seen going over the ribs and also around the waist. Moving on to the   deepest and most     important layer of the mid-section, the Transverse Abdominus wraps horizontally around the mid-section like a corset. The role of this muscle is to flatten the abdominal wall and stabilise the spine as it is the only stomach muscle to attach on to each of the lower vertebrae. While you cannot visually see the Transverse Abdominus from the outside it is vital in flattening and reducing waist circumference.

The secret to effective core training is training the Transverse Abdominus. Neglecting the Transverse Abdominus and focussing on the Rectus Abdominus i.e. six pack can cause the stomach area to protrude outwards EVEN if you have very little body fat and very strong abdominal muscles. Sit-ups and abdominal crunches are like strengthening the outer shell of the torso, leaving the Transverse Abdominus (the inner core) weak and the spine

Unsupported, thereby increasing your risk of injury. See, no matter how many sit ups you do, if you don’t train the Transverse Abdominus you will never have a flat stomach!

One of the few disciplines that targets the Transverse Abdominus specifically is Pilates. Pilates training bases all movements around the Transverse Abdominus and also the ‘powerhouse’ of  muscles that make up your midsection including Rectus Abdominus, Obliques, Glutes, back and thighs.  Participants are guided through a series of very specific exercises whilst drawing the navel to the spine and pressing the spine to the floor without allowing the stomach to raise or bulge. Exercises can be complex and require control of the breath, contraction of the abdominal wall, incorporating core stabilisation and balance.

Pilates has been practiced around the world for over one hundred years with unwavering popularity, for decades it has improved performance and reduced injury in elite  athletes such as footballers and dancers. Currently Pilates is being utilized by players from the Western Bulldogs Football Club including many senior squad members. Specialised programs have been developed for players to enhance their mobility, strength, and flexibility specific to their physical capabilities, and needs. Athletes use the Pilates method as a cross training tool and important element in injury prevention and rehabilitation. Dancers from the Victorian Arts Centre utilize the Pilates method as dancers have done for decades to improve strength, flexibility and to rehabilitate injuries.

So for great, sexy abs this summer, clean up your diet and apply the correct techniques. Throw away your band-aid solution crunches and start strengthening from the inside out!

-Bethany Massey

Bethany is a qualified Cert. III & IV Personal Trainer, Certified Pilates Instructor specializing in sports specific strength, conditioning and post-natal exercise. She currently teaches Pilates 7:15pm on both Tuesdays and Thursdays at Platinum Health Club. Pilates classes are free for members. Call 9749 5335 for more information.

Pilates

 

The Pilates Method represents a unique approach to exercise that develops body awareness, improving and changing the body’s postural and alignment habits and increasing flexibility and ease of movement.

Pilates is a series of movements and stretches seeking to develop controlled movement from a strong core. Working with floor mats, exercise balls and the weight of your own body as resistance. Pilates builds a strong, lean and flexible physique around a strong core or centre- the abdomen, lower back, hips and thighs. All movement flows from the core, is balanced and controls breath with each movement. This class is the perfect foundation to all fitness training whether you are an athlete, weight lifter or even a mum picking up children. Do this every week to prevent and reverse postural imbalances, back pain, increase circulation and prevent injury. Perfect for beginners to advanced.

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