Plank Position for Strengthening the Core and Abdominals

I've already shown you the basic movement required to strengthen the abdominal core,now let's take it to another level.  The plank pose is one of the best abdominal core strengthening exercises there is, but the level you take it to really depends on your current fitness level.  Whichever level you are at currently, you will need to be proficient at abdominal hollowing exercises--so practice if you have not yet mastered that move.

There are many variations of plank pose.  The one I prefer is for athletes, yogis or anybody already having the strength to maintain the top of a push-up position.  However, anyone can do the plank pose.  Watch the video below to see the proper way to do plank pose, as well as an alternate version for those who currently have a little less strength.

Pilates Mat Exercises Strengthen Low Back

When it comes to strengthening the lower back, Pilates swimming mat exercises beat straight back extensions every time.  So says a recent study out of Brazil, which looked at Pilates mat exercises to distinguish which was the best exercise to increase strength and endurance of the lumbar spine paraspinal muscles (multifidi to be exact).  We know that by strengthening the spinal stabilizers of the low back--paraspinals and abdominals (the core)--chronic low back pain can be resolved and prevented.

The study involved measuring muscle activity during three Pilates mat exercises with surface electromyography (sEMG).  The three exercises were (all done face down):

1. swimming (great video here)--essentially a cross-crawl pattern of lifting opposite side arm and leg while extending the back, alternating sides through several repetitions
2. single leg kick--the subject's back arched, supporting herself with forearms on the floor, flexing one foot then the other in a repeating pattern
3. double leg kick--the subject moving from head and shoulders down and knees bent, to her back fully arched and arms extended behind her, and then back to head down/knees bent in an alternating manner

The results showed that the greatest activity of lumbar paraspinal muscles (an indicator of more efficient strengthening and stability) occurred in the swimming or cross-crawl pattern.  This study confirms that, at least for strengthening and stabilizing the low back, a cross-crawl pattern is superior to same-sided (ipsilateral) movements, or contracting both sides together.  Why?

Cross-Crawl Pattern

It's because the cross-crawl pattern actually simulates the way we move.  Muscles of the low back and pelvis fire in an alternating pattern, going from glut to opposite side paraspinals to same side paraspinals, in that order.  When we become lax or de-conditioned in this region--watch out!--chronic low back pain.  In fact, studies show that weak paraspinal muscles are a good indicator of future low back pain.

This study's upside is that we have a good indication of which movements of the lumbar spine are most functional--again, the cross-crawl.  The downside is, we don't know if Pilates mat exercises are more effective than using the Roman chair or machines.  My feeling is they are--Pilates mat exercises most closely resemble our natural movements; this leads me to believe that the exercises done in the natural lumbar range of motion will have the greatest contractile strength, and thus the greatest increase in the endurance of the muscles.  Although the Roman chair and machines undoubtedly strengthen low back muscles, the very nature of their low-functionality (we don't really do those movements naturally) probably makes them poor endurance building exercises comparatively.

Stretching: Warm-Up or Lifestyle

A common question patients ask me is whether stretching should be done pre- or post-workout.  My very unsatisfying answer is, "It really doesn't matter."  I get the gist of the question, but I think there is a misconception that stretching is a warm-up exercise.  No doubt one could stretch to warm up, but it wouldn't necessarily be my first choice.

I usually tell my Los Angeles chiropractic clients that stretching is better suited as a lifestyle activity; consider it an exercise unto itself.  So in that regard it would be the same as lifting weights to warm up--you could certainly do it, but again, it wouldn't be my first choice.

I think the misconception of stretching as a warm-up started several decades ago, probably well before my youth; but I certainly remember playing sports in PE class and doing forward bending stretches beforehand.  Ah yes, the bouncy toe touch...remember those?

And the best is that a study came out several years ago showing that pre-event stretching has zero benefit in preventing sports injuries.  Sigh.  Yes, tell that to the PE teachers.  For more on why stretching is a poor warm-up, please read this article.

Stretching is best when adopted as a daily routine.  Because it is an eccentric contraction, it takes strength along with flexibility to stretch, so it will require energy.  You will sweat, too--probably why some people consider it a good warm-up.  But frankly, cold stretching could actually lead to injury--something not uncommonly seen in my chiropractic office.  So I actually think stretching warrants a warm-up.  Sure, yoga classes start with some light stretching and movement to warm-up--sun-salutations and such--but understand that most classes ease you into the full-on stretches.  I'd advise you do the same.

If, however, you are looking for a quick warm-up before a sporting event, try jogging in place.  There are many variations, and I'd suggest checking out this article for a great picture showing how.  Light jogging can also be a good warm-up, but leave the sprint for the end of the warm-up.  Make sure your blood is flowing nicely before running vigorously--again, you want to decrease your injury risk.

Stretching is exercise, plain and simple.  I believe that if you would have time for only one exercise, it should be some form of stretching.  Stretching brings flexibility, strength, balance, and if done right, even cardiovascular benefits.

So, in my book, stretching is a lifestyle.  I do it every day and I recommend that for everybody.  Can you use it to warm-up?  Sure, but I'd just as soon jog in place.  And I warm-up a bit before doing any serious stretching, anyway.  It's your call on the warm-up; but for overall health and fitness, stretching is your best bet.

Bodybuilders Need Cardio

You know what I never get? The one-dimensional exerciser. You know who I'm talking about--the buffed guy who never does cardio; or the panting and sweaty guy who does an hour on the treadmill (get off, man--people are waiting!) and nothing else. Even so, most people have the sense that they've gotta mix it up from time to time. But now, my friends, we've got proof.

A recent study published in the Journal of Applied Physiology looked at athletes who participated solely in one fitness activity--either endurance or strength training--and found that people who do cardiovascular exercise (endurance training) have an increase in size of both their right and left heart ventricles, while those who do strength training have excessive growth in their left ventricle only. Additionally, the ability of the left ventricle to fully relax between beats--the diastolic function--is enhanced in endurance athletes, while it worsens in strength trainers.

The heart ventricles pump blood away from the heart. The right ventricle pumps blood to the lungs and the left ventricle pumps blood to the rest of the body. It doesn't take a rocket surgeon, then, to figure out why cardiovascular training increases growth in both ventricles--cardio pumps blood to the lungs as well as the working muscles of the body. And it's not brain science understanding how strength training increases growth in the left ventricle excessively. Pumping iron requires massive amounts of blood moved to the working muscles. Heart muscle, like any other muscle, increases in girth when exercised. Pumping iron=pumping blood=buffed heart. That's a heavy workload for the left ventricle to supply the muscles of the body all by its lonesome--but it does.

Unfortunately, an enlarged left ventricle can present a problem. It's called left ventricular hypertrophy and can lead to things like shortness of breath, chest pain, sensation of rapid, fluttering or pounding heartbeats (palpitations), dizziness, fainting, or rapid exhaustion with physical activity. Therefore, it's probably not a good idea to neglect your cardiovascular training. If you read my book, The Six Keys to Optimal Health, you'll see how all three pillars of exercise--resistance training, cardiovascular training and stretching--work together to enhance each other. So you've really got to do each one in balance.

Some people think that if they just do their weight training at a quick pace then they're getting their cardio in. Uh, no, sorry. Cardio is cardio. Try this. Moderately paced and continuous aerobic exercise (weight training is anaerobic) that makes you sweat. That's it. That's cardio. It's not window shopping, walking through the parking garage to your car, or resting for only one minute instead of two between sets at the gym. Uh uh. Nope. Gotta keep moving for 15, 20, or 30 minutes. And if you do it regularly, you'll gain strength, balance, and endurance in your muscles, lungs, and heart. Now ain't that worth the added sweat?