What is it:
Many people still associate the core with the perfect six-pack — it is much more than that. The core, also known as the lumbo-pelvic-hip complex (LPHC), usually includes abdominals (deep and superficial muscles), hips, gluteal complex, and lower back. In general, the core is the body's center of gravity, and all motion generates from the core. How well the core can stabilize the spine is directly related to how powerfully and efficiently the legs and arms can perform. Imagine lifting your kid from the backseat of your car while balancing a bag of groceries on the other arm without throwing your back off or dropping everything on the driveway.
There is extensive research into core stability and strength's effect on everyday activities and athletic performance. Lower back pain, estimated to afflict up to 80% of Americans in their lifetime, is often due to a weak core. A non-functional core can also be linked to overuse injuries that disrupt athletic training. According to the National Academy of Sports Medicine," the objective of core training is the development of core stability, endurance, strength, and power."
The core musculature can be divided into two categories: local muscles and global muscles.
Local muscles:
Generally, attach on or near the vertebrae
Provide dynamic control that limits excessive compression, shear, and rotational forces between spinal segments
Consists primarily of type I (slow) muscle fibers
The appropriate function is to maintain proper posture of the vertebral column
Examples: Rotatores, transverse abdominis, and pelvic floor muscles
Global muscles:
More superficial compared to local muscles
Provide stability and movement to the trunk and transfer loads between the upper and lower extremities
Primarily responsible for concentric force production and eccentric deceleration during dynamic movements
Examples: Rectus abdominis, gluteus maximus and hip flexors
It is common for people to have strong global core muscles (the six-pack!) but weak local core muscles. But the proper functioning of the core requires both systems to cooperate, with the local muscles being the foundation of this synergy. The global system alone can’t effectively stabilize the lumbopelvic area. Training primarily the global or superficial muscles would not be ideal from a structural and functional standpoint.
Purported claims:
Exercises that build stability, endurance, and strength of the local and global core musculature are essential to any training program and overall health. Scientific evidence supports the importance of core training for these key areas:
Optimizing posture
Enhancing performance
Resisting injury
Improving lower back pain management
What the science says:
Modern lifestyles emphasize prolonged sitting and sedentary behavior in less-than-optimal postures. The passive positions tend to increase the activity of the hip flexors and superficial erector spinae (long back muscles) while decreasing activation of the deep abdominals. This muscle imbalance can manifest itself in two ways. Lordosis is an extreme curvature of the lower back (lumbar). Scoliosis is an exaggerated curvature of the spine from side to side that can be either structural or functional. A Korean study showed that core strengthening might improve spinal alignment in people with functional scoliosis.
Hip musculature, especially the gluteus medius, is the primary stabilizer of the pelvis when standing and moving. A study in the European Spine Journal demonstrates the prevalence of weak gluteus medius in individuals with lower back pain. Weak glutes are also linked to knee pain, hamstring strains, and plantar fasciitis (pain on the bottom of the foot). If your core muscles are weak from lack of exercise and you’re sitting all day, it only exacerbates the problem. It’s not called “dead butt syndrome” for nothing!
A strong core is crucial in generating power to both the lower and upper extremities. There is a multitude of evidence linking core strengthening exercises to an increase in lower extremity muscle strength and power when running, kicking, and jumping. On the other hand, when core muscles get fatigued, it results in decreased strength. Core training can even help increase performance in non-weight bearing sports. A study with national-level junior swimmers showed that a 12-week isolated core program positively affected sprint speed.
Significant muscle imbalance causes muscles to misfunction and increases the risk of injury. The proper function of the core muscles is critical for appropriate muscle alignment, plus insufficient core strength and endurance can alter mechanics and increase the risk of injuries.
A recent study from India showed that core stability significantly correlates with lower limb balance. Poor balance in itself is a risk for injuries such as falls and poor performance.
As mentioned earlier, lower back pain (LBP) is common and one of the leading causes of disability and why people stop exercising. A study among male college athletes found a strong connection between a dysfunctional core (muscles are not firing correctly or are weak) and chronic LBP. Therefore, core exercises are one tool that may allow for the effective management of LBP.
Our take:
The occasional crunches or scissor kicks are not training the core effectively. These exercises don't stimulate the crucial muscles for our core musculature's stability and strength. For example, a comprehensive core program needs to include the entire action spectrum from force production (concentric) to force reduction (eccentric) and dynamic stabilization (isometric). The American College of Sports Medicine also states that a proper core program "should explore exercises in all movement dimensions, isolated or combined, because one of the functions of core training is to improve the tri-dimensional stabilization capacity of the trunk." We move in all plains of motion in our daily lives, so our core should also be able to do its job in all of those positions.
Will this benefit you?
Even if you’re not a competitive athlete, your goal should be to increase your functional movement and all-around fitness. As the name suggests, the core musculature is at the center of all your movements. A strong core helps you in everyday tasks as well as in athletic endeavors. Yes, it could improve your golf swing too!
Curious to try it? Here’s what to keep an eye on:
The core program should progress systematically, starting at the level at which you’re able to maintain stability and proper functional movement patterns. The quality of movement should always be a top priority over quantity or speed. Remember, training the local (deep) core musculature instead of only the superficial muscles is crucial for optimal movement and performance later on.
For example, a simple introductory core program may include exercises such as:
Floor Bridge
Floor Cobra
Dead Bug
Bird dog
Plank/side plank
Reach out to your Apeiron Life Client Advocate for support with any training questions or needs.
References and additional reading:
Prevalence of lower back pain in U.S.: https://pubmed.ncbi.nlm.nih.gov/17445733/
Spine curvature and lower back pain: https://link.springer.com/article/10.1007/s00198-011-1624-z
Core exercises and spinal alignment: https://www.e-jer.org/journal/view.php?number=2013600375
Gluteus medius and LBP: https://link.springer.com/article/10.1007/s00586-015-4027-6
Dead butt syndrome: https://www.health.com/fitness/dead-butt-syndrome-gluteal-amnesia
Core stability and athletic performance: https://journals.lww.com/acsm-csmr/Fulltext/2008/01000/Core_Stability_Exercise_Principles.14.aspx
Core stability and lower extremity strength: https://www.tandfonline.com/doi/full/10.1080/02640414.2015.1068437
Core strengthening and vertical jump: https://pubmed.ncbi.nlm.nih.gov/23187323/
Core strengthening and running and kicking: https://pubmed.ncbi.nlm.nih.gov/25559249/
Core muscle fatigue and shoulder max strength: https://pubmed.ncbi.nlm.nih.gov/25658299/
Core training and swimming performance: https://pubmed.ncbi.nlm.nih.gov/25025936/
Impaired core stability and overuse injury risk: https://pubmed.ncbi.nlm.nih.gov/31034240/
Core stability and cycling mechanics: https://pubmed.ncbi.nlm.nih.gov/18076271/
Core stability and lower limb balance: https://www.ijsr.net/archive/v9i1/ART20203915.pdf
Core endurance and LBP: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886801/
Core stabilization exercises in reducing LBP: https://pubmed.ncbi.nlm.nih.gov/29067082/
Core training to improve golf swing: https://www.nationalclubgolfer.com/news/train-your-core-improve-golf-swing/
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