Building a strong core will not only help our fitness, but improve our day to day lives.
In CrossFit, we refer to a concept known as ‘midline stability.’ Just as it sounds, this idea requires us to keep our midline (or ‘core’) stable as we go about our movements. Without a stable core, we can not hope to build good position through our body.
When we do engage properly and keep midline stabilization, we perform movements in a core to extremity fashion, recruiting first our larger ‘core’ muscles, then transferring that power out to our extremities. This does not just hold true for our fitness movements, but even everyday activities as well. When we build off a strong core, we prevent injury and move with far better efficiency and positioning.
So now, what exactly is the core, and how can we go about making it stronger?
What is the core?
The core is not just our abs, and if you have a visible six-pack, that does not necessarily mean you have a strong core.
Our core is our center – some people would rather refer to it as our trunk or torso, but really, the core is a collection of many different muscles, are there are many differing ideas on which muscles are included in the broad term ‘core,’ but for our purposes, we will think of the core as any of the muscles stabilizing our spine and pelvis.
Why is it important?
The core connects our body and serves as a focal point that our muscles build from. If our core is weak, it can not support the rest of our body in a healthy and efficient manner.
Without a strong core, even everyday activities can become a chore. Back pain is a common side effect of weak stabilizer muscles, and that is not just unpleasant in terms of athletics. How often do we bend down to perform a task, like picking up a child or tying a shoe? How often is balance important in our lives? Training our core to be strong allows us to go through our everyday activities without unneeded pain. It keeps our backs healthy.
Building from there, when we look at activities like CrossFit, we see that so much of our movements are initiated in the core. Not only is this where we generate power, but the core is what allows us to hold heavy loads on our frames and catch weight in a strong and safe manner. To truly improve in our strength, we need to build our core. How else can we hope to support the heavy loads we wish to lift?
How should we approach core strengthening?
As is becoming clear, the core goes far deeper than just the abs we tend to think of when we hear the word. Our core is deep, and most muscles will not be visible.
Before going into any specific exercises to strengthen our core, it is important to point out that we can be working on this skill without any added work on top of coming to a CrossFtit class. It all comes down to how intentional we are with our movements. We should not be moving our spine, hips, or pelvis before first stablizing them.
Take a movement before you squat or deadlift to actively breath in and tighten the muscles of your core. Do sets without weight belts, and work at moderately heavy loads that do not force you into bad position. The more we intentionally think of how movement originates in the core, the more we step back, focus on muscle recruitment before jumping to heavy loads, the further we will go in injury prevention and overall fitness.
If you would like a more in-depth look at the different ways we can think of our core, take a look at this article from the National Academy of Sports Medicine (NASM).
Exercises that target our Stabilizers.
Hollow and Superman Holds: These are foundational to our gymnastics movements in CrossFit, and not only will they help to strengthen your core, they will also help to improve your positioning in gymnastics movements.
Plank: Can be done either on the hands or on the elbows. Try to be active in your position, almost holding a hollow body position.
Glute/Hip Bridge: Working our glutes and our posterior chain is essential, and glute bridges can help here.
Pallof Press: This is an excellent movement for increasing core stabilization in a safe and efficient manner.
Wood Chops: We do not do many rotational movement in CrossFit, so working this part of the core can provide many benefits.
Farmers Carry + Variations: Single arm, double arm, front rack carries, and farmer’s holds are all excellent ways to work more stabilization through our core.
Hip and Back Extensions: Once more, our core muscles also encompass much of our backs. Both hip and back extensions can be key in strengthening these areas.
This list is not exhaustive, but can serve as a starting place. As always, be sure to focus in during each CrossFit class, doing your best to keep core engagement throughout movements.
Sources:
American Council on Exercise. (n.d.). Core anatomy: Muscles of the core. ACE. Retrieved August 5, 2024, from https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/
CrossFit. (n.d.). Midline Stabilization Part 1. CrossFit. Retrieved August 5, 2024, from https://www.crossfit.com/essentials/midline-stabilization-part-1
Harvard Health Publishing. (n.d.). The real-world benefits of strengthening your core. Harvard Health. Retrieved August 5, 2024, from https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
Markow, B. (2023, March 10). The anatomy of your core muscles. Markow Training Systems. Retrieved August 5, 2024, from https://www.markowtrainingsystems.com/2023/03/10/the-anatomy-of-your-core-muscles/
