For a long time I have been discussing the value of using a more integrated and functional approach to strengthening the core, versus the traditional and more popular method of isolating the abdominal muscles with a multitude of floor exercises. My argument has always been that the activation of the abdominal muscles is more consistent with their “true function” when using integrated movements and are more effective at improving movement efficiency and joint stability. The argument against my point is that these exercises may not truly strengthen the muscles of the core to their full potential, leaving you exposed to weakness and injury. You cannot feel your abs burn during a squat or a deadlift as you can during a plank so the plank must be better, is often the logic most people explain. To test my bias and put this argument to rest I decided to share with you some important research and studies that have investigated this debate before, and give you my thoughts of how I use this information to guide me with exercise prescription.
How to Correctly Brace Your Core To Protect Your Spine From Injury
One of the most difficult things for many people to understand when they first come to see me for help is how to brace the core. We have all heard the saying, “set your core”, or “keep your tummy tight” but what does that really mean? To make it even more confusing, there is a multitude of different instructions and cues that are regularly used leaving people unsure of what they are meant to do. It is vital that you know how to correctly set your core muscles, for they can be the difference between good performance and injury. In this article, I will explain exactly how to do this correctly so you can implement this in your training immediately.