Core Strength or Core Stability?
Filed Under: Core Training
Filed Under: Core Training
Is there a difference between core strength and core stability? If so, which one is more important?
During core stability exercises there is little or no movement in your abs, generally, while your arms or legs are moving – or, your entire body is holding a static position, such as the plank.
Many times you will see people do hundreds of crunches or situps to train their abs, but this isn’t how they function in most sport or work situations. Their main job is prevent movement in order to protect and support the spine.
According to physical therapist Shirley Sahrmann, in her book on movement and postural disorders,
“during most daily activities, the primary role of the abdominal muscles is to provide isometric support and limit the degree of rotation of the trunk…. A large percentage of low back problems occur because the abdominal muscles are not maintaining tight control over the rotation between the pelvis and the spine at the L5-S1 level.”
Your lower back (lumbar spine) is only designed to rotate about 14 degrees and so you should get your rotation from the areas above and below it – the hips and the thoracic spine.
Core strength would include exercises that create movement, like situps, crunches or weighted versions of these type of movements. You need to train for core stability before you train for core strength.
Too much flexion (crunches) can place your spine at increased risk of injury, according to spine researcher Dr. Stuart McGill. Instead, focus on creating isometric tension on your abs and low back in multiple positions.
I like to choose exercises that challenge my core stability at the same time I work my other muscles, like you do when using flex bands, sandbags, or rope training. This is a more time efficient way to train.
One of the few exceptions to this, is the reverse crunch, which can be good for your posture. It hits your external obliques, which can help tilt your pelvis, keeping your lower abs from bulging too much.
If you have had past back problems, check with a professional first before starting an exercise program. You also might want to read my article on proper breathing and chronic pain.
Get moving!
Brian
