Abdominal Training versus Core Conditioning – How Is This Topic Related to Abdominal Hollowing and Abdominal Bracing?

The ultimate goal of this presentation, which will later be applied in a practical workshop, is to improve common abdominal exercises by making them safer, goal-specific oriented and more effective.

No single ultimate abdominal exercise can suit all four abdominal muscles and no one exercise can provide an appropriate response for the variety of objectives generally indicated for Ab exercises. This was emphasized by McGill (2004) in his criticism of the most popular traditional sit-up exercises, and as a basic guideline for abdominal training. `Exercises like sit ups, causing substantial loads on the lumbar spine, should be re-evaluated, if the goal is prophylactic, seeking ways to improve athletic performance or functional daily activities while protecting their backs". (McGill 2007)

Changes in programming abdominal exercises depend largely on the perception that they are functionally multi-dimensional and that they co-activate with back muscles, both in an inner and outer unit. The two units are functionally integrated to create a central muscular system, known as the core.

Core conditioning, the focus of this lecture, goes far beyond curl ups, sit ups and other conventional abdominal exercises. Core conditioning is an accepted, integrated approach to abdominal and back training. Misconceptions about it abound, leading to unjustified controversies.

To better clarify the core concept and its application to practice, the following points will be discussed:

1. The difference between abdominal training and core conditioning
2. Hollowing and Ab. Bracing and how they fit into the above topic
3. Evidence-based principles leading to practical guidelines