Ab season is quickly approaching. For some, it’s a time for lazy days spent in a bikini or a breezy shirtless run at sunset. For others, it’s a time for weak dieting attempts and sad, sporadic bouts of ab exercises. The result, most likely, will be a two pack (if you’re lucky) by summer’s end.
This article is for those of us who want to look good and find ourselves frustrated by the never-ending quest for the perfect midsection.
What Exactly Do We Mean by Core Muscles?
The abs (a.k.a. the abdominal muscles) are only a small fraction of your core muscles.1 Your core is a complex series of muscles that includes your entire trunk region. It involves everything except your arms and legs. It is involved in almost every movement of the human body.
The diagram below gives a general overview of the muscles that make up your core:
Having A Strong Core Isn’t Just for Looking Great. It Has Much to Do with Your Health!
Our core has three-dimensional depth and functionality. Many of the core muscles are hidden beneath the exterior musculature, underpinning everything you do.
Here are a few health benefits of having a strong core:
- It prevents back injury and eliminates back pain. Your core is your body’s stabilizer. Most back pain and injuries are caused by postural alignment problems2 or poor posture. Poor posture is the result of weak lower back muscles.3 A strong core is your spine’s best friend.
- It helps you perform everyday functions more efficiently and without pain. No matter where motion begins, it flows up and down the adjoining links of the chain – which is your core. Weak or inflexible core muscles can impair how well your arms and legs function. The ability to bend down to put on shoes, turn and look behind you, sit in a chair, take a bath, dress yourself, or simply stand still all heavily depend on your core.
- It improves posture. Weak core muscles contribute to slouching. Maintaining good posture is important because it lessens wear and tear on the spine and assists in your ability to breathe deeply.
- It improves athletic performance. Strengthening your core makes your workout more effective and efficient. A strong flexible core provides stability, prevents injury, and improves your range of motion.
- It improves physical appearance. Having a great physique isn’t and shouldn’t be the top reason for having a strong core, but it definitely is a motivator. A firm and flexible midsection makes you look taller, thinner, stronger, and more confident.
Common Core Myths You Need to Stop Believing
Now that you understand why having a strong, flexible core is important, you’re probably ready to hop on the floor and start banging out some crunches.
Slow down tiger. Before you begin working on your abs let’s discuss some popular misconceptions on training your core.
- Core strengthening exercises are the key to flat abs. Abs don’t come from the gym; they come from the kitchen.4 The portion of the abs that are visible (or that you want to be visible) are hidden beneath a layer of fat. This means you have to reduce your body fat. This is done by exercising and by eating clean. Eliminate processed foods and follow this one simple rule: If you can’t pronounce it, don’t eat it.
- Sit-ups and crunches are the key to great abs. Huffington Post writer Ben Greenfield5 gave the perfect illustration on why crunches are not only ineffective but harmful to your back over an extended period of time. He says,
“Imagine your spine is a credit card. In the same way that repeatedly flexing and extending a credit card will eventually lead to wearing out of the plastic, repeatedly doing crunches can put damaging strain on your back.”
- Isolation exercises work best. Wrong! Your core is the body’s stabilizer and force…
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