Core strengthening 2018, September routine

We need to begin with definitions for core stabilisation, and strengthening.  Stabilisation refers to the pattern of muscle activity in the 'core' region (above the pelvis and below the bottom rib) when we place the lower back and pelvis under load.  The basic idea is that we need to keep this region stable or within healthy motion limits as intensity of movement is raised.  The core region needs to be relaxed when we need to pick something up off the floor but very stiff when we jump or sprint.
Humans have an inner layer of core stabilisers attached to the spine, ribs, and pelvis and an outer layer of much larger power muscles.  The design and position of the inner or deep core stabilisers allows them to function throughout the day primarily to maintain healthy spinal shape or posture.  The muscles of the outer layer produce much larger forces but they're not designed for continuous activity; they're 'phasic', which means on and then off.  Dysfunction of the two layers is common due to the volume of sitting and poor breathing patterns in our modern lives - we don't move a lot and that means muscles and patterns of muscle activity become weak.
Stabilisation is any activity that focuses on the position of the torso relative to the pelvis and lower body, and on the shape/ position of the lower back relative to the pelvis.  Examples include squatting and lunging exercises as well bridging positions and Swiss ball exercises.  Loads must be low enough to permit control of the torso/ lower back position and motion.
Core strengthening occurs any time we stimulate the stabilisers but it generally involves 'targeting' these over other muscles, i.e. the core musculature is the dominant feature or the limiting factor.  Prone bridging is a good example.  This is analogous to the idea that a dumbbell curl is a biceps strengthening exercise though chin ups involve significant amounts of biceps activity.


Individuals make two big mistakes with core strengthening:

1. overworking - too much intensity or accumulated fatigue corrupts patterns of activity, resulting in muscle substitutions.  There is often also a failure to correctly stabilise the lumbopelvic (core) region.  Prone holds held to failure are an excellent example of this
2. poor regulation of breathing leading to dysfunction of the inner layer and substitution of activity by the outer layer: weak and ineffective deep muscles and overactive outer layer muscles

Specific considerations are needed to avoid these issues: 

• be patient and work according to the doctrine of correct shape
• breathe at all times, even if only small breaths are possible
• use lots of variation to provide a large body of information/ feedback for the brain to work with.  Variation is also an excellent strategy with which to avoid overworking muscles
• stimulate in all planes and axes: prone, supine, and lateral/ anti-rotational bridging strategies in addition to simple whole body motion

The core muscles are postural muscles, and the greatest influence on posture is the time between gym sessions.  Move more and be still less

Core strengthening 2018 September - downloadable PDF