Two basic but very important exercises for core stability and strength are Deadbugs and Planks along with the many variations/progressions of these exercises. I’m adamant in saying that these exercises should be included in every warm up routine or program.
For me, and I’m sure to many people in general, crunches and all the variations of crunches seemed like the ‘go to ‘ when working the abdominal muscles. In actuality, it shows you how little we really knew. Yes, the six-pack looks great, but what’s going on underneath and around the hips? How do you feel? Do you know what feeling normal actually feels like? What is normal?
For starters, it’s having a neutral pelvis and spine, having no dysfunctions or limitations and knowing how to breathe and move properly and efficiently. But how many people fall under this category? I would say not many. We all are naturally asymmetrical and the responsibility lies within the anatomical position of our organs. On top of this, many people, athletes especially, unknowingly have lordosis in their lower spine or an anterior pelvic tilt. How do you correct something like this? Not by doing crunches. This may only exacerbate the problem. The repetitive flexion of the spine and the compressive forces that occur is the main culprit. Something will weaken or fail eventually. Not to mention, the muscles used for stabilization (the transverse abdominus, and the internal and external obliques) aren’t getting enough attention. These are the muscles people should be concerned about, because they’re helping to control limb movement. The risks far out weigh the rewards. There are a number of movement patterns, postures, and activities in everyday life that can affect your alignment, but luckily there are some corrective exercises that can be beneficial.
Deadbugs anyone?
The ‘deadbug position’ is like that of a deadbug lying on it’s back with legs in the air. The deadbug exercise is as much a breathing exercise as it is a core activation and stabilization exercise. The keys to this exercise are keeping the spine neutral, the ribcage should remain down and the pelvis should have a slight posterior pelvic tilt. There should be no space between your lower back and the floor, and your legs shouldn’t have any tension. Also, there should be no extension in the neck, if there is any difficulty with this then a pad or a pillow should be placed underneath the head and neck area. There will be a reciprocal effect with one area if another is displaced.
Before you begin any movement, inhale through your nose for a two second count followed by a four second exhalation through your mouth. Let the breath-in occur naturally while focusing on filling your belly and back with air. On the breath-out, make a conscious effort to forcefully get all that air out (think of blowing air into a balloon). This will create tension in the core, which should be maintained through the duration of the exercise. After you breathe as much of the air out as possible, movement can take place. I can’t stress the breathing aspect enough. Not only will this increase the difficulty by forcing your abdominal muscles to be under tension longer, but it will teach you how to breathe properly and it will help to put your ribcage in a better position. The movement is where individuals might differ. Constantly keeping your pelvis stable, your rib cage down, your spine neutral, and the tension in your core will dictate how far and how often you are able to move your limbs. This spine, pelvis, and ribcage position, along with the proper breathing, takes a lot of focus, discipline and control. But it should be mastered, because ideally you should take the same concept to the majority of exercises you perform.
Another great exercise, the plank and its variations, can be very beneficial in developing core strength and stability. The ‘front plank,’ (which is similar to a push-up position, but instead with the arms bent at 90 degrees and the elbows aligned underneath the shoulders), is an isometric exercise. The plank is similar in concept to the deadbug with the neutral spine and pelvis position, but involves more glute activation and upper body strength and stability. You can intensify this exercise by increasing the duration, adding weight, adding upper or lower limb movement, or by adding an unstable surface to the upper or lower body. A dowel rod can be placed along the spine to make sure the alignment is correct. The dowel should be making contact at three points: the back of the head, thoracic spine (upper back) and sacrum (middle of the buttocks), if the exercise is being done correctly. Look for a gap between the dowel rod and the lower back. If this occurs then, most likely, the pelvis should be adjusted posteriorly and the individual should be cued to put tension in their core.
Throw in the side plank version and it’s progressive variations and you’ll be treating yourself to some great ab exercises, if that’s what you care about of course. However, the benefits go far beyond the abdominal muscles if done properly and substantially. Technique is of the utmost importance with these exercises, so if you can’t do them properly then you’re better off not doing them at all. Your brain needs to know what is right, so you can start moving and feeling right.