The 30-second article
• The anatomy of the structures around the trunk and ‘ core ’ are far more complex than just the abs – despite what Instagram fitspo may suggest
• Research has highlighted the need to maintain a normal lumbar curve in order to allow the trunk musculature to function effectively
• Despite reports that drawing-in the abdominals fails to target the major stabilisers of the spine and actually reduces stability , many trainers continue to promote this action when core training their clients
• One research review suggests that trainers should focus on implementing multi-joint free weight exercises , such as the squat and deadlift , rather than core-specific exercises , to train the core muscles in their clients .
EMG studies
Many studies have shown that EMG ( electromyography ) activation in the rectus abdominis and external oblique muscles reduces with the start of the pelvis moving in the exercise e . g . sit ups ( Monfort-Pañego et al . 2009 ). Research shows this increases compressive forces on the lumbar spine , a finding which has contributed to the suggestion that these types of exercises should not be prescribed . Martuscello et al . ( 2013 ) in their systematic review of core muscle activity reviewed a range of studies , including traditional core , core stability , ball , free weight and non-core related exercises . They report that none of the studies reviewed were high quality .
The outcomes of this review suggest free weight exercises , such as the squat and deadlift , produce more activity of the lumbar multifidus muscle , and all other forms of exercise appear to be equally effective at producing activity of the transverse abdominis muscle . The authors go on to suggest that adding isolated core exercises to supplement a comprehensive fitness routine
involving multi-joint free weight exercises is probably unnecessary to activate the core muscles . This review proposes that trainers should focus on implementing multi-joint free weight exercises , rather than corespecific exercises , to train the core muscles in their clients .
In summary , the concept of core stability is often a reductionist approach and has not really been shown to provide value to the average healthy client seeking to improve trunk stiffness . There are mixed opinions on the value of specific core training and in many cases research has shown that general activity is more effective than specific core exercises . Questions remain not only about an individual ’ s ability to contract the inner muscles of the trunk , but also about the ability of a personal trainer to gauge whether the muscles being used or contracted are actually being utilised correctly .
Dr Mark McKean PhD AEP CSCS is a sport and exercise scientist and Level 3 Master Coach with ASCA . He is Adjunct Senior Research Fellow at USC .
EARN YOUR FREE CEC !
Every issue of Network magazine includes an article linked to a FREE 1-CEC exam . This quarter , the multiplechoice exam is based on ‘ Evidence-based practice : Core stability and transversus abdominis ’ by Dr Mark McKean PhD and two other online articles .
To earn yourself 1 CEC , simply log on to fitnessnetwork . com . au / member-portal , click on the ‘ Purchased Courses ’ tab in the Quick Menu and select ‘ Evidence-based practice 2017 ’. Read the linked articles online , successfully complete your exam , and you ’ re done !
For help logging on to the site , please email info @ fitnessnetwork . com . au or call our friendly team on 1300 493 832 .
1300 493 832 | FITNESSNETWORK . COM . AU / MEMBER-PORTAL
50 | NETWORK WINTER 2017