How To Strengthen And Stabilize Your Core

By Shawn Lillie, PT, DPT

Updated August 7th, 2022

Introduction / Important Musculature / Treatment

Videos / Conclusion

Introduction

For many, the sign of a strong core is the classic 6 pack or greater, which resembles something that someone in the 1800s may scrub their clothes on (i.e. the washboard abs…). However, though they may look strong and very well may be strong, the media portrayed abs are mostly made in the kitchen with a clean diet and healthy lifestyle. What is not shown is how effective the deeper layers such as the transverse abdominis and lumbar stabilizers (the multifidi), in bracing and supporting our spine with everyday activities such as carrying groceries, lifting a young (or old) child, or picking up/carrying a purse or bag. Have you ever tried to lift weight over your head at the gym or perform a squat without using your abdominals and stabilizers? Chances are you are recruiting them without even knowing but could be doing a better job of using them. Without these core stabilizers, you would not be able to lift as much weight and could be missing out on lifting even more.

Important Musculature

Foundational core stability begins with the lumbar stabilizers and transverse abdominis (shown above). In addition to these muscles, the obliques as well as your gluteus maximus and medius are important. Without a strong base, then the house on top will collapse. If the hips do not provide the foundational strength and stability for the spine, then the spine will be susceptible to damage. Due to the nature of the spine and the mobility it possesses, the stabilization surrounding it from all sides is crucial for protection. Though the 6 pack may look good, it is not indicative of a functionally strong, protective core.

Stabilizing The Core

Crunches, sit ups, russian twists, leg lifts, and the list can go on and on are some gym favorites to help improve one's core strength and look. However, often overlooked are exercises such as planks, pallof press, bird dog, dead bugs as well as single side carries for starters. See below for videos of these useful exercises. What all these provide are unilateral, multidirectional for some as well as multiplanar forces to which our stabilizers must work to aid in protecting our spine with daily activities as well as in the weight room. In addition, contrary to the first set of exercises which are movement based exercises, the second set focuses more on isometric holds, meaning your muscle does not change length. Research has shown positive outcomes when it comes to core endurance and the utilization of these isometric exercises in increased athletic performance as well as reducing low back pain while increasing spinal stability. (1,2)

Proper Plank Form

Dead Bug

Bird Dog

Pallof Press

Single-Arm Carries

Conclusion

In conclusion, some may have a strong core and have the look that GQ is looking for. However, without the ability to recruit multiple muscle groups at once, or even for long durations, then there is an insufficiency in core stability and strength. Therefore, the addition of isometric exercises to the weekly core workouts will help protect your spine, as well as the joints away from the spine such as your shoulders, hips, knees etc.

References

1. Santos, M. S., Behm, D. G., Barbado, D., DeSantana, J. M., & Da Silva-Grigoletto, M. E. (1AD, January 1). Core endurance relationships with athletic and functional performance in inactive people. Frontiers. Retrieved June 24, 2022, from https://www.frontiersin.org/articles/10.3389/fphys.2019.01490/full

2.Rhyu, H.-S., Park, H.-K., Park, J.-S., & Park, H.-S. (2015). The effects of isometric exercise types on pain and muscle activity in patients with low back pain. Journal of Exercise Rehabilitation, 11(4), 211–214. https://doi.org/10.12965/jer.150224

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Last updated April 24, 2022

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