The term “core” is so commonplace in today’s fitness vernacular. You can not get very far in the gym without someone telling you they are “working on their core,” or that you need to be doing more “core work.” While most people have a general idea of what the core refers to, what exactly is it? And, why is it so darn important that everyone is talking about it?
“Core” is not a new concept, but it remains a buzzword in the fitness industry and the physical therapy world. I think the common perception is that “the core” refers to the abdominal muscles and muscles of the low back. While those muscles are part of it, there is much more to it than that. A six-pack set of abs alone does not produce a strong core.
To describe better what core really means, lets consider the term that some fitness professionals will use instead of core, which is “pillar strength.” I really like that term because it is more descriptive than just saying “the core,” and it provides a better visual of what is really meant. Imagine rolling a piece of paper into a cylinder, or what would look like a pillar. Now imagine compressing the cylinder with both hands on each end of the cylinder. It wouldn’t be very hard to crush it, right? Now picture repeating the same exercise, but this time make the cylinder out of ten sheets of paper. This obviously creates a much stronger pillar that is not easy to crush or bend. Simply put, that is the objective of core strengthening - to create a strong pillar that protects the spine and connects the upper body to the lower body. By having this strong link between the upper body and lower body, we can translate forces much more efficiently from the ground on up into our arms (picture a baseball pitcher using his leg strength to drive off the mound and hurl a 95 mph fastball).
Now use that same visual image of the pillar made from the single sheet of paper. Imagine that your spine, with its natural curvatures, is the middle of that cylinder. If you then add even a light weight on top of the cylinder, it will collapse, or at least bend and waver from its original shape. Therefore, the spine inside that pillar also wavers from its natural position.
Clearly, that example is not very lifelike, but it does get the point across. If your core is weak and you lack adequate “pillar strength,” when you lift or carry something, it will be very difficult for your spine to maintain its natural curves. This results in the loss of a “neutral spine” position, which makes the spine less tolerant to compressive forces and predisposes it to injury. Losing the neutral spine position can even occur with simple movements of the arms or legs, even just sitting down, if you do not possess a strong pillar.
So what makes for a strong core? As I stated previously, it involves more than just abdominal and low back muscles. Good pillar strength requires strong hip muscles and strong upper back muscles as well. With good strength in these areas, as well as the abdominal region and lower trunk muscles, we are able to make a strong pillar. If you want a strong core, do not forget to add squats and rows to your planks and abdominal work.
If you have any thoughts or questions about core strength, please contact me at Brad@JointVenturesPT.com .