How to get more from your core

Isolated muscular activity is useful when studying contraction type, joint angles and rehabilitation, but for healthy populations with a finite amount of time and energy to spend on exercise, integrated training is the way to go. 

Without a doubt, the most important area to improve strength and stability is in the trunk region. All movement initiates with the muscles of our core, which include the abdominal stabilizers/flexors/extensors/rotators, paraspinals, deltoids, glutes, and all the deep muscles holding our hips and shoulders together. 

So how can you integrate more core training into your routine, maximizing your efforts and minimizing your time?  I’m glad you asked.

Two articles recently published in the Journal of Strength and Conditioning Research studied how to best engage the core during integrated movements. 

The first study from 2012 (Core Muscle Activation During Dynamic Upper Limb Exercises in Women, Dec 2012) set out to understand how much of the thoracic muscles were involved with dynamic upper body movements in a standing position.  Using both bilateral and unilateral movements, trunk activation was greater than 60% of maximal isometric contraction. The best core contraction was the result of combining a stable pelvis and mobile shoulders.

The second study from 2013 (Integration Core Exercises Elicit Greater Muscle Activation Than Isolation Exercises, March, 2013) found that there is more core activation during movements that also engage the deltoids and the glutes.  This study compared traditional core moves, such as crunches, with integrated movements, like planks.  Their conclusion was that the core works harder and uses more muscle when more joints are involved, and especially musculature of the posterior chain. 

Why are these studies important? Primarily, this research supports workouts that demand stability AND strength (bodyweight, TRX, free weights, plyometrics, etc) NOT weight machines or isolated crunches. Secondarily, now that you know that core activation is occurring even without focused ab work, CONSCIOUSLY using the core while moving anything is vital to improving execution and results.  Stabilizing the hips and connecting the shoulders, by way of the core, makes it easy to see results.

If you’d like specific ideas for ways to strengthen your core, move better and see changes, connect with me today!