Heroic Health: by Michelle Le Comte

Core Training for Fitness
Long ago, (in my 30s), I was shopping in the vegetable section of a large grocery store, and an older gentleman (probably about the age I am now) was next to me, surveying the available seasonal options. He looked over at me, and said something like this: “Do you know what the secret of youth is?” I laughed and said, “I really can’t say that I do”, and he said, “Keep your center strong. If you keep your abs in good shape, the rest of your body will follow suit!” I have never forgotten that, because, as time has gone on, although it is an over-simplification to a rather complex problem, there is a lot of truth to it!
That older gentleman was in great shape, and he was talking about training the “core.” “Core training” has become a buzz phrase for anyone that is interested in fitness. These days, there are numerous publications about the core, and how to keep it strong. In my family, when we were kids, we used to have contests to see who could do the most sit-ups, or we would stick our toes under the couch in the living room and proceed to knock off 100 sit-ups (raucously, I might add)! But today, there are many other types of exercises to strengthen the core that have become household staples other than old style sit-ups. One example would be the plank, or another would be the quadruped.
But what is the core, exactly? What muscles in the body does it include, and why is it so important?
The core is not just what we call the 6-pack, or the abs. A simple way to think of the core is to imagine the body minus the arms and legs. Abs, glutes, plus all the muscles that attach to the spine, pelvis and sides of the torso are included in the core, including those muscles that stabilize the shoulders/scapulae in the upper back. These core muscles allow the arms and legs to move and function as they should while stabilizing the joints.
A functional core contributes to longevity and support/protection for the spine and pelvis. It also distributes force and load between the lower and upper body. When we speak of a strong, conditioned core, we are talking about a “360 degree armor of protection for the spine. This armor supports, stabilizes and protects the spine and pelvis from injury during exercise performance, multiplanar movement patterns, and common everyday slips, trips and falls.” (Williams 2024, page 11).
You can’t lose if you build a strong core. Not only do the abs help the periphery of your body function better, but they support and protect your inner organs. Also, back problems can result from a weak core, and in building strong abdominals and glutes, you are protecting yourself from experiencing what 80% of the population will at some point in their lives.
Building strong back and glute muscles (other parts of the core) in addition to the abs will help with balance and functionality, allowing you to stay upright and perform better in any daily activity you choose, whether it be running, getting up and down, jumping or just plain walking.
Remember the muscles of the core are like any other. in order to grow and get stronger they need rest and recovery. Doing crunches every day won’t give the muscles the time they need to rest and rejuvenate, and according to some fitness pros, crunches and sit-ups aren’t the best way to strengthen the abs, because they aren’t functional movements. To top it off, the repeated forward flexion compresses the spinal discs, and over time could lead to injury.
So do your bridges, planks, squats, lunges and many more exercises to build that core. Do a little research and find a good starting point for your body and your fitness level. There are many great books and videos on the subject, or ask a fitness professional for help. You will never regret putting time into building strong abs, glutes and back muscles. In so doing, you will enjoy the benefits of a functional center. It will help you stay youthful longer, and as you get older, you’ll be glad you took the time build a strong center!
Michelle Le Comte is a Certified Personal Trainer. She is certified by the American Council on Exercise (ACE) and has been since 1994. She is also certified by National Academy of Sports Medicine (NASM) as a Corrective Exercise Specialist. Her experience includes owning her own Jazzercise Franchise and more recently, enjoying the privilege of working with many clients and students who enlisted her help as a Personal Trainer to improve their fitness and health.