A Stronger Core

Core strength is about so much more than a flat, toned midsection. Keeping strong abdominal muscles is essential for preventing low back pain by helping to maintain that spinal alignment you are working so hard to achieve with Dr. Ploeger.

Although crunches are beneficial, and better for most than sit ups or the abdominal machines in the gym, strengthening the rectus abdominus “6 pack” muscles is not as important as strengthening the transverse abdominus. Your transverse is more crucial to core strength and is the muscle that “holds it all in.” Many people spend countless hours crunching, only to find no effect in the tummy-flattening department.

Here are some basic exercises that you can get started with.

Crunch on a fitness ball: You will activate millions of more muscle fibers than you will crunching on the ground. You’ll still get to work your rectus muscles, but you’ll also have to get every other muscle in your core involved as well for balance. Make sure you pull your stomach in tightly to prevent your low back from arching as you crunch. How far should you “hang off” the ball? Choose a position on the ball that is challenging, but does not allow movement in your low back. Here is a good video to demonstrate:

http://www.youtube.com/watch?v=kTfIFu5DQi8&feature=fvsr

Most beginners will not want to start that far back off the ball. Make sure that your hips are not moving. They should be sturdy throughout the movement, not pushing into the ball near the top.

Plank: Hold your body up on your knees and elbows, keeping your elbows directly beneath your shoulders and your hips in line with your torso and legs. Keep your abs and glutes tight so that your low back does not sag. When you can comfortably hold this position, try increasing the plank to be on your toes instead of your knees. Check yourself in a low mirror if available – your whole body should look like one straight line.

http://www.youtube.com/watch?v=NEIwWzqx3-o

http://www.youtube.com/watch?v=FGxrXqpAPUI

Next week we will review low back exercises to complete the picture.