
Building the Armor: Sit-Ups May Not Be the Answer
Sit-ups and crunches have been the staple-mark core exercises used to build core strength and endurance. They are easy to implement; you don’t need equipment or a lot of space to perform them. But, are they really the most efficient exercises to target core strength and endurance?
In order to better understand which exercises we should do to strengthen our core muscles, we must first define “core.”. For this blog’s purpose, when “core” is referenced it is referring to the musculoskeletal region around the lower back (quadratus, back extensors, transverse abdominus, etc.), abdominal wall (internal and external obliques, rectus abdominus etc.), and all the ligamentous structures surrounding the torso and spine. Something that is interesting to understand is that the core isn’t just made up of abdominal muscles. When we hear “core,” the first connections we make are usually in regards to the abdominal muscles, which is partially accurate, however numerous muscles make up the core. For example, the latissimus dorsi muscle (lat. muscle) is considered a core muscle because it connects to the thoracolumbar fascia (lower back), an area that plays an important role in lumbopelvic movement.
When we talk about core training, we also need to look at how much stress is being placed on the spine. The muscles provide necessary support as we move through flexion, extension, and rotation, but as we go through the different ranges of motion the disks and ligamentous tissues of the spine end up taking on more responsibility (McGill, 1998). Since the core directly connects to the spine, picking exercises that also places the spine in the best position to reap the benefits is very important as well. For example, when performing a bent knee sit-up, there are 3,350 Newton’s of compression on the spine (Axler and McGill, 1997). That is over 740lbs of force being placed on the spine. Instead, consider a side plank or side bridge exercise. This exercise targets more core muscles, yet puts >200lbs less compression force on the spine. Picking core exercises that have high muscle activation and lower compression forces is important in the longevity of spine health.
Building a strong core is important. The core isn’t just the abs you see or don’t see when you lift-up your shirt or flex in the mirror. They are a web of muscles and connective tissues that structurally hold your body together to protect your spine from external compression forces. Building this foundational structure through exercises, such as but not limited to curl-ups, side planks, birddogs, suitcase carry, and farmer carry, will introduce more effective core training carry over compared to sit-ups and crunches. The harmony of muscle activation created during bracing exercises like planks and farmer carries, develops armor around the core to reduce the risk of injury, improve the transmission of compression forces around the spine, and give the breathing muscles a stronger base to help the lungs with ventilation.
We can learn a lot from our past and over the years, exercise research has shown that sit-ups and crunches do not give the best risk to reward benefit when targeting the core. Remember, the core is more than just the superficial muscles around the abdominal region you see every day in the mirror. They do more than give an aesthetic meaning in life. They drive performance, aid in breathing, and build armor around the spine to protect the spine from unwanted forces. Build your armor with exercises that have more carry over.
References
Axler, C. T. & McGill, S. M. (1997). Choosing the best abdominal exercises based on knowledge of tissue loads. Medicine & Science in Sports & Exercise, 29, 804-811.
McGill, S. M. (1998). Low back exercises: Evidence for improving exercise regimens. Physical Therapy, 78(7), 754-765.
For more exercise content check out our YouTube Channel: Cystic Fibrosis Fitness Institute
More From THE Blog
Improving Lung Function Through Strength Training
The diaphragm is an essential skeletal muscle that is chronically active and is among the most aerobically adapted muscles (Ottenheijm et al., 2008). During inspiration, the diaphragm and external intercostal muscles contract, causing the rib cage to expand, moving...
High Intensity Interval Training: Thinking Beyond Speed
Training in short bouts with limited recovery between exercises has shown to produce positive net gains to improvement in overall exercise capacity. The harder you work and the less recovery you have between sets, creates a formula that will push the limits of the...
Muscle Soreness Doesn’t Predict Future Muscle Strength
Exercise training can cause soreness to the muscles, especially when you partake in strenuous exercise. The feeling of muscle soreness that you get when we roll out of bed, can often bring a sense of accomplishment. The muscles were pushed to their...
Stay Away From Foggy Goals
The journey to finding the best training method or philosophy, without first clearly establishing your goal, has the potential to lead to a lifetime of shortcomings. One of the most important you can ever accomplish is clearly defining a measurable and concise goal....
Breaking the Pattern
Human beings are routine and patterned based species. We like things that are predictable and stable. This is because the more routine-based our lives our, the less cognitive activity it takes to complete a task and we preserve more energy as a result. This natural...
The Importance of Key Receptors in the Control of Breathing During Exercise
The primary function of the respiratory system is to provide gas exchange between the atmosphere and cells within the body. This occurs in four continuous and concurrent processes. The first process is pulmonary respiration (ventilation). Pulmonary...
Building Your Cores Foundation is Essential in Pulmonary Conditions
During the inspiration of air, the thoracic cavity expands and there is a decrease in the intrapleural pressure around the lungs in order to allow the lungs to expand. As the lungs expand, the diaphragm contracts, due to the increased transabdominal pressure and...
Neuromuscular Strength in Pulmonary Conditions
There is no mystical aura that engulfs the gym that gives individuals the gift of brute strength, or gives individual’s cardiovascular capacity like Secretariat, the triple crown record-breaking stallion at Belmont Stakes. There are numerous variables that...
Pulmonary Exercise Testing Should Be Goal Oriented
Performance testing can take on many different looks depending on what you are wanting to measure. For example, if you are looking to improve cardiorespiratory efficiency, VO2max testing is typically used. If you are looking to measure speed, you may use a...
Your Exercise Training Should Fit Your Goal
There are many approaches to exercise.; a buffet of options to pick from these days. You have the option of focusing on mobility and range of motion by participating in yoga classes. You can test your exercise capacity by joining a cycling class or by...
High-Intensity Interval Training: Is It Really Worth It?
It was about a year ago when I watched an exercise video a colleague had sent me. The fitness enthusiast filmed a HIIT training workout for their followers. The workout consisted of various lower body weight plyometric based exercises. It had only been a...
The Importance of Cardiopulmonary Testing in Pulmonary Diseases
The primary aim of exercising is to improve quality of life, strength, endurance, and/or movement capabilities. Integrating a resistance and cardiovascular training program into a client’s lifestyle can improve posture, respiration, musculoskeletal strength...
Tips to Build Home Exercise Equipment and Workouts
There has been a flood of exercise content these last few weeks. It is great to see trainers, coaches, and experts in the field of science giving back to the community. There are many ways to exercise and we have seen many different approaches to training. We believe...
Motivating Youth to Workout at Home
Let’s be honest. Motivating youth to do workouts after school or on the weekends can be hard enough, and now not only are doing their workouts at home, but they are also taking their classes online at home! With so much times at home, how do you keep your...
Protect Your Vocal Folds: The Little Muscles That Give you a Voice!
As a Speech Language Pathologist, I have been curious about the impact’s cystic fibrosis, COPD, and other respiratory illnesses have on vocal quality. Having been around the CF community for a couple of years, I know that CF can impact numerous organ systems that...
Cystic Fibrosis at the Playground
Your child has a right to be a kid! Of course, having a child with cystic fibrosis brings on more challenges and worries. It requires being more alert to surroundings, your child, and others. But, your child still deserves to play and you still deserve to watch your...
Complementary Approaches to Clearing Mucus
The clearance of mucus is very important for individuals fighting pulmonary conditions. In cystic fibrosis (CF) and COPD the clearance of mucus is crucial to clearing bacteria pathogens to reduce the decline in lung function. To understand how we can attack the...
Motivating Children/Teens to Exercise
Intrinsic motivation is something that develops over time. Kids don’t yet have the cognitive abilities to grasp the concept that, “exercising is good for physical and mental health.” The understanding that by “doing something good for your body now, your future self...
Reduce Your Stress By Scheduling Your Workouts Through A Bigger Lens
One of the ways people measure their success in the gym each week is by counting how many times they showed up to the gym. For example, 5 days in the gym equals 5 workouts. That is assuming you are only working out once a day. When planning out our weekly schedule,...
Are You Apart of the Morning Crew or Night Crew?
Exercising is important for everyone. Exercising has many benefits from improving cardiovascular health, decreasing stress, to even improving lung function in cystic fibrosis and COPD. However, what is good for us doesn’t mean we will always want to partake in...
Optimizing Recovery for CF and COPD
The body is a remarkable system that takes time to recover. When you have chronic illness, such as CF or COPD, the recovery time the body needs will be a little different than for a healthier individual. This is due to decreased oxygen consumption and...
3-Tips to Programming Strength Training
Strength training can be a powerful tool to daily living. Strength training helps improve respiratory function, muscular strength and endurance and it supports your ability to live with using less effort. The musculoskeletal system moves the body’s joints so that you...