Accredited Exercise Physiologist - Sophie Pacek

Sophie Pacek

Exercise Physiologist, Healthy Connections

Today’s blog continues on from last week on the ‘Core’, a group of muscles responsible for providing central support, strength and stability. Let’s have a quick recap:

Without further ado, let’s get onto some core and ab exercises!

Core activation

As I mentioned in last week’s blog, a delayed core activation during loaded activity is associated with chronic low back pain (Marshall & Murphy, 2010). Think of activation exercises as a warm-up for specific muscles – they are about waking up the sleepy muscles before trying to strengthen them. Therefore, activation-type exercises are typically performed before strength-type activities.

Core activation can be performed seated upright or lying down. If you are new to this movement, I would suggest lying down if possible because it is easier to physically feel the activation.

Locating the TA

  • Sit upright or lay in a hook-lying position (on your back with your knees up and feet flat on the ground).
  • Using your index and long finger of each hand, palpate (i.e. feel around) for the bony part towards to the front of each hip. You may find it easier to follow the lines of your pelvis from your sides down towards the front to find this point. Fun fact: this bony / knobbly bit at the front of your hip is called the ASIS (anterior superior iliac spine).
  • Once you have found the ASIS on both sides, walk your fingers in 2-3 centimetres towards your belly button, then 1 centimetre towards your legs.
  • To determine whether your fingers are over your TA, perform a little cough. You should feel a slight tightening / tensing of the muscles underneath your fingers. If not, remember the TA is your deepest abdominal muscle so you may need to press your fingers a little firmer to feel it. If you still cannot feel it, move your fingers around a little and try again. This tightening / tensing is your TA contracting.

Activating the TA

  • A cough elicits 100% activation of the TA; however, with activation/strength exercises we only need to activate it around 30%, so it should be a gentle contraction.
  • To elicit the same feeling without having to cough, gently pull your belly button towards your spine and draw up your pelvic floor (i.e. pull up the muscles around the bottom of your pelvis as if you are stopping yourself from emptying your bladder and bowel). You should feel the same tensing / tightening (albeit a little less) as when you coughed.
  • Whilst performing this movement, you should still be able to breathe normally.
  • Try holding this activation for 3 normal inhalations and exhalations, then relax.
  • Build up to 3 sets of 5 breaths.

Progressing TA activation

Once you have practiced the TA activation above, it is time to incorporate some peripheral movement to further challenge core stability and make the training more functional (i.e. you will need to have core strength when standing, moving, lifting, twisting etc. rather than just sitting or lying down). If you are new to core activation, it is handy to locate your TA and monitor that it is switched on when performing these movements.

  • Core activation + leg lift
  • Core activation + leg lift and extension
  • Core activation in tabletop
  • Core activation in tabletop to alternating extension

You should feel these exercises through your tummy area and sides. If you start to experience any pain in your back, please stop the exercise and take a rest – it’s your body’s way of saying ‘that exercise is too hard at the moment’ or ‘I am getting tired, let’s take a break’. Listen to your body and choose exercises that are appropriate for you. Core activation is tricky – if you are unsure on whether you are performing it correctly, please seek individual advice from one of the exercise physiologists at Healthy Connections.

Abdominal strength exercises

The exercises mentioned above will also be working your other abdominal muscles, but here are a few others that you can add to your ab routine. Please note that if you experience back pain, please seek individual exercise advice before attempting.

Crunch

  • Start in a hook-lying position, with hands on thighs. Crunch up to move your ribcage closer towards your hips and raise your shoulder blades off the floor. Slowly lower, then repeat.
  • If you start to feel neck discomfort, place your hands behind your neck for support.
  • 2-3 sets of 10 repetitions
  • This exercise predominantly targets the rectus abdominis.

Sit-up

  • A progression from the crunch; try to raise your torso off the floor and touch your chest towards your knees. Slowly lower to the floor and repeat.
  • If you start to feel neck discomfort, place your hands behind your neck for support.
  • 2-3 sets of 10 repetitions
  • This exercise predominantly targets the rectus abdominis.

Plank

  • Lay face down on the floor. Place your forearms on the floor so your elbows are directly underneath your shoulders. Lift your hips up off the floor so that the only points of contact are your forearms and feet. As the name of the exercise suggests, your body should look like a flat plank – remember to keep your shoulders back, chin tucked in, core on (to support your back) and hips in line with shoulders.
  • You can also perform a plank on your knees.
  • Hold the position for 30-60 seconds, 2-3 times.
  • This exercise uses the entire abdominal muscle group for stabilisation.

Bicycle crunch

  • Lay on your back with your hands interlocked behind your head. Lift your shoulders blades off the floor in a crunch-like position and lift your legs up to a tabletop position. Reach your right elbow and left knee towards each other to crunch whilst straightening your right leg. Return to the start position and repeat on the other side.
  • 2-3 sets of 10 repetitions each side.
  • This exercise targets the internal and external obliques.

Bird dog

  • On all-fours, ensure your hands are directly underneath your shoulders and knees are underneath your hips. Activate your core then slowly extend your right arm out in front of you whilst straightening your left leg. Pause, then slowly return to the start position before repeating on the other side.
  • 2-3 sets of 10 repetitions each side
  • This exercise targets the rectus abdominis and transversus abdominis for stabilisation.

Side plank

  • Lie on your side. Place your bottom forearm on the floor so that your elbow is directly underneath your shoulder. Stack your feet together. Lift your hips up off the floor so that the only points of contact are your forearm and bottom foot. As the name of the exercise suggests, your body should look like a sideways plank – remember to keep your top shoulder back, core on and hips up.
  • You can also perform this from your knees.​
  • Hold the position for 20-40 seconds each side, 2-3 times
  • This exercise is a variation of the plank but further targets the internal and external obliques.

Side crunch

  • Assume a side plank position from your knee rather than your foot. With your top arm behind your head, crunch to reach your top elbow and knee together. Pull your elbow and knee away from each other and elongate your body.
  • 2-3 sets of 10 repetitions each side
  • A progression from the side plank to incorporate greater use of the obliques and rectus abdominis.

I hope you enjoy this core activation and ab strengthening routine – it is a quick, no-equipment way of incorporating some activity into your day to improve your stability, central strength and support.

Until next week, stay safe, wash your hands and keep moving (and activating your core)!

Sophie

References

  • Marshall, P., & Murphy, B. (2010). Delayed abdominal muscle onsets and self-report measures of pain and disability in chronic low back pain. Journal of Electromyography and Kinesiology, 20(5), 833-839. https://doi.org/10.1016/j.jelekin.2009.09.005
Click Here to View Other Blog Posts