Sit up and Take Note: Debunking Common Core Strength Beliefs
A Strong Core is a Priority
The core area, also known as the lumbo-pelvic-hip complex (LPHC), stabilizes the upper and lower body, improving posture, supporting mobility, and preventing injury. However, many people believe that doing loads of crunches will build a strong core, but UK-based personal trainer James Stirling argues otherwise.
Debunking the Myth
Stirling explains that doing loads of crunches is not going to build you a strong core. In fact, a strong core refers to the deep muscles that are at least one layer below the surface muscles. If you can see a muscle, it’s superficial, and it’s not a primary core muscle.
The Holy Trinity of Core Exercises
Stirling recommends a holy trinity of focused exercises to build a strong core:
Dumbbell Drags
Dumbbell drags build strength in the hips, glutes, and core. To begin, assume a high plank position with a dumbbell, kettlebell, or other weighted object positioned outside one of your hands. Using the opposite arm, reach under your body to grab the weight, keeping your hips and torso still. Drag the weight across the ground and position it outside the dragging arm. Repeat on the other side and continue alternating for 40 seconds.
Weighted Heel Taps
Heel taps can work your transversus abdominis, the deepest of the six ab muscles. Begin by lying on the floor with your legs bent at a 90-degree angle. Holding a dumbbell above your head, alternate tapping each heel on the ground. This exercise can also be performed without the weight.
Side Plank
Stirling’s final exercise is a side plank. To begin, lie on your side with your knees bent. Then, prop your upper body on your elbow and raise your hips off the floor. Tighten your core and glutes to keep your body straight and still.
Conclusion
Stirling recommends doing each exercise for 40 seconds and completing three sets as a circuit. Research has shown that as little as 22 minutes of physical activity every day can ward off the negative health consequences of prolonged sitting.
Frequently Asked Questions
Q: Can I really build a strong core by doing these exercises?
A: Yes, by focusing on the deep muscles and incorporating exercises that target the hips, glutes, and core, you can build a strong core.
Q: Are there any other exercises I can do to target my core?
A: Yes, there are many other exercises you can do to target your core, such as planks, Russian twists, and bicycle crunches.
Q: Can I lose fat in specific areas of my body?
A: No, spot reduction is a myth, and you can’t control where your body loses fat. However, you can achieve the results you’re seeking in specific areas by targeting overall fat loss.
