Core training

You have probably heard about "core training", train the abs (abdominals), etc... But what exactly is the core? Bearing in mind that the body is three-dimensional, we can see that the internal organs (heart, lungs, viscera, etc) are seemingly protected by a cage - one for the upper body (thorax) and one for the lower part. Muscles wrap around from various directions - diagonal, back to front, etc... much like a parcel you receive in the mail. this gives strength and protection to the internal organs.

So, when we talk about core, we are NOT just talking about the six-pack, but also many other muscles that run across the abdominal area (obliques, hip flexors), lower back and even pelvic floor... the human body is one amazing inter-linked unit!

Is core training something new? While the concept of training the core may be popular nowadays, it may not be exactly new as some ancient exercises such as yoga and kungfu have exercises that also train the core, but were not called core exercises. Take the example above taken from a wushu book written by Wang xinde.

The top picture shows 'Iron ox tills the land'... Seems to have some overlap with dive bomber, hindu pushup, and even the downward dog posture in yoga!

The bottom picture shows 'Leopard crouches in the cave'... It seems similar to T-pushups.

Does core training prevent lower back pain? Thus far, there has not been much published research (peer-review journals), but certainly any exercise program that ingrains proper posture should be encouraged. Key points:

*Since we SIT a lot everyday (or some frequently need to drive long-distance), we should select exercises that somewhat "lengthens" the muscles. This is a figure-of-speech meaning that since we sit a lot, our joints are in a bent (or worse, srcunched) position.... so it makes sense to choose exercises that do the opposite - ie, "lengthen". Hence, we hear a lot about this keyword in pilates, Yoga, Body Balance, etc.

As a side note, Dr Michael Yessis, exercise physiologist, suggests that excessive crunches can lead to hunchback conditions. Perhaps it's a matter of poor technique (neck to chest) which drives the dysfunction... Even if you do use good technique for crunches, it makes sense to do other exercises too such as the...

*Suggested exercises - plank and quadriped... Looks simple, but don't be fooled, keeping the alignment difficult... in fact, you may find your muscles trembling as they (and your brain) struggle so stabilise - pelvis in one level, neck neither sticking up nor down, etc. Inhale, and try to keep the position for five seconds, then stop and rest a few seconds before trying again.

Top photo - Plank. Let elbows and forearms support most of your weight. Shoulder aligned directly above the elbows.There should be no sagging in the mid or lower back... very challenging if it's your first time trying it.

Bottom photo - Quadriped. Starting position - face toward the ground, kneel with knees and  toes on the ground, hands are put directly under the shoulder. Now attempt to straighten one arm and *opposite* leg at the same time.