Sit-ups used to be the go to exercise for getting that tight, toned midsection and rock hard 6-pack abs. Athletes did them, fitness buffs advocated them, even doctors prescribed them to their couch-potato patients who wanted to lose inches and get that David Hasselhoff-like body.
And somewhere between the Hoff prancing down the beach on the set of Baywatch and the infomercial-driven world of closet-clogging exercise equipment, the sit-up developed a bad reputation. Exercise science started to come out with studies indicating that the stress and strain put on the body while doing a sit-up could actually be harming the individual and leading to further injury in the future. Statistics also started to arise that injury was not necessarily prevented with a six-pack type physique, but rather was dependent upon the balanced strength of an individual’s core.
The anatomical “core” is a complex of muscles which encircles the abdomen. They are composed of your low back muscles, your abdominal muscles (six-pack abs) as well as muscles which encircle your entire mid-section called the transverse abdominis (TA). It turns out that those who suffer back injuries have poor recruitment of both the small muscles in their lower back as well as the transverse abdominis.
Core-training has also been well publicized and has lead to another wave of inventions and training systems flooding the Infomercial market on late-night TV. The most common reserach-supported exercises to help strengthen the core include the plank, side bridge and the “bird-dog”. Pictures of these exercises can be seen here.
If you have any questions regarding proper core training or beginning an exercise program, please contact the health professionals at Kew Gardens Health Group.
