Building Core Stiffness
Building
Core Stiffness
For the past several decades, traditional core training has included exercises such as sit-ups, back extensions and twists. However, in recent years, Isometric Core Exercise might be a better way to develop core strength and stiffness. Isometric exercise is also known as static strength training. Examples include the plank and side bridge as well as wall sit, and many yoga poses such as chair and tree pose. Notice that these are all exercises that involve holding a position rather than moving as is the case with isotonic exercise.
Core stiffness is vital for athletes and non-athletes alike, because it strengthens muscles, improves muscular endurance, reduces low back pain and helps boost performance. Greater core stiffness transfers strength and speed to the limbs, increases the load-bearing capacity of the spine and protects internal organs during movements.
A landmark study by Benjamin Lee and Stuart McGill in 2015 and published in the Journal of Strength and Conditioning Research showed that isometric exercises for the core resulted in greater core stiffness than performing whole-body exercises that were formally the go-to for building a strong core muscle.
You may remember hearing the words, “suck in your gut and stand up straight” … this was the old-fashioned way we were taught to keep our core strong. However, to safely develop core stiffness with isometric fundamentals, you do not “suck in your gut” but instead, “brace your core”. This means, like a boxer anticipating a punch to the gut, all core muscles tighten, forming a firm band around your torso. Also, as you brace you need to breathe, exhale as you exert. (It’s very important that you do not hold your breath while performing any core exercise.)
None of this means that if you are doing whole-body dynamic exercises that you are wasting your time or not building a stronger core and body. All this study suggests is that isometric exercises build better stiffness. So, continue to train and to train smart. Never hesitate to ask a professional for help with form and function. There is no “dumb question” in the fitness industry that is always and forever constantly evolving.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Reach Kim at kduke65@gmail.com.
