What are your thoughts on "core" workouts?

[darkxshade]

When I'm at the gym, I always see guys who's on a balance board doing his workouts with a medicine ball or weights. He is supposedly workout out his "core". I'm thinking this is somewhat ridiculous. I mean, aren't they increasing their risk to injuries? Isn't the core something you automatically workout if you do compound exercises? I see this so much, I'm thinking there's something I'm missing here.

 

[eits]

they're excellent to do. they help reduce back problems and help chiropractic adjustments "hold" longer.

 

[Megatomic]

I do all my core and lower back exercises on my swiss ball. When you are balancing on the ball you use your abs to stabilize yourself. Back when I was doing lots of dumbbell workouts I did as many of those exercises on the swiss ball as I could.

 

[brikis98]

Unless you are EXTREMELY untrained and have no core strength whatsoever or are dealing with some kind of injury, doing exercises on bosu balls and the like is a bunch of gimmicky crap. You build far more core strength via heavy barbell exercises, gymnastics exercises - even sprinting - than you ever will sitting on a stability ball. Check out the "Core" stability "training" article by Rippetoe.

"Do you not see that an athlete with a 200 lb. press, a 300 lb. clean, a 400 lb. squat, and a 500 lb. deadlift has a stronger “core” than your runner who can just manage to do a Standing Reverse Wood-chop with a 2 kg medicine ball? Where did you manage to find a 2 kg medicine ball anyway?"

 

[Megatomic]

lol because everyone wants to be Mr. Universe.

The real comparison here is whether or not an individual doing crunches (or whatever exercise) on a swiss ball is getting a better workout than the same individual doing the same exercise NOT on a swiss ball.

And now we are back to denigrating runners, eh?

 

[SociallyChallenged]

Utilizing a medicine and Bosu ball are fine. However, they are meant for increased balance and proprioception so that means you should use light, safe weights when doing them. I've seen people do idiotic things involving attempted stabilizing - like squatting with a barbell on top of a Bosu ball. But ponder this - have you ever seen a gymnast on a Bosu ball? Not usually. The core can be developed very well through strength movements. Unless somebody has a balance impediment, those core workouts are really not doing too much.

 

[SociallyChallenged]

lol because everyone wants to be Mr. Universe.

The real comparison here is whether or not an individual doing crunches (or whatever exercise) on a swiss ball is getting a better workout than the same individual doing the same exercise NOT on a swiss ball.

And now we are back to denigrating runners, eh?

No, Rippetoe is just comparing different training methods. Runners are either built for maximum muscle velocity or longevity. They tend to have low body fat and great abs. That's why people think they have a strong core. However, those people who do lift weights will actually have a stronger core because it's a requirement for their activity. Many lifters don't have as low of a body fat % and therefore people think that means they don't have a strong core. Although what he says may sound derogatory, it's not incorrect.

 

[Deeko]

lol because everyone wants to be Mr. Universe.

The real comparison here is whether or not an individual doing crunches (or whatever exercise) on a swiss ball is getting a better workout than the same individual doing the same exercise NOT on a swiss ball.

And now we are back to denigrating runners, eh?

Are you assuming that if you lift weights, your intention is to be a bodybuilder, or to look like Mr. Universe? That couldn't be farther from the truth, and in fact, that incorrect perception leads a lot of people to neglect the best exercises they could be doing for their body :awe:

 

[eits]

core strength and a gorgeous set of abs are not always related...

example: chuck liddell. he's got an incredible core... but do his abs look amazing? http://ptwithchris.files.wordpress.com/2007/04/chuck-liddell.jpg

no.

function vs appearance

other examples of excellent cores that aren't perfect six-pack abs:
http://www.gototennisblog.com/wp-co...r-federer-shirtless-usopen-2009-krist_010.jpg
http://media.photobucket.com/image/chubby%20athlete/jzizzle99/phelps.jpg
http://www.mmapunch.com/wp-content/uploads/2008/06/gina_carano.jpg

 

[Megatomic]

Are you assuming that if you lift weights, your intention is to be a bodybuilder, or to look like Mr. Universe? That couldn't be farther from the truth, and in fact, that incorrect perception leads a lot of people to neglect the best exercises they could be doing for their body :awe:

No, I do some lifting myself. But not to get big, get ripped, get more attention, etc. I do it to increase my functional ability, not as an end in and of itself.

 

[brikis98]

lol because everyone wants to be Mr. Universe.

The idea that lifting heavy weights is only for bodybuilders is absurdly wrong. Weight training is immensely useful whether you are trying to be a better runner, get stronger, lose weight, or develop your "core". There are few things that can replace the effects of lifting heavy stuff and people who avoid it typically have a very poor understanding of human physiology and exercise in general.

The real comparison here is whether or not an individual doing crunches (or whatever exercise) on a swiss ball is getting a better workout than the same individual doing the same exercise NOT on a swiss ball.

No, the question is whether doing training on a stability ball (or any similar device) is the best way to develop your core. In the vast majority of cases, it isn't. Limiting the argument to "exercise X vs. exercise X on a stability ball" just doesn't make sense when some exercise Y is a much better choice for strengthening your core. In particular, squats, deadlifts, presses, etc will increase the strength of your core MUCH more effectively than either crunches or crunches on a stability ball. For that matter, the barbell exercises will strengthen your core far more than just about any of the exercises on a stability ball. And before someone asks, doing barbell exercises on a stability ball is (a) more dangerous and (b) ultimately less effective than doing them as intended on the floor. I started to write an explanation of why, but the Rippetoe article I linked earlier explains all of this far better than I could. If you haven't already, I highly recommend you read it.

 

[brikis98]

core strength and a gorgeous set of abs are not always related...

That's an important thing to mention: the strength and the appearance of the "core" are two very separate issues. My arguments above are all about developing core strength/fitness and NOT about having a pretty 6 pack. Seeing abs is far more about diet and body fat percentage than exercise anyway.

 

[Megatomic]

That's an important thing to mention: the strength and the appearance of the "core" are two very separate issues. My arguments above are all about developing core strength/fitness and NOT about having a pretty 6 pack. Seeing abs is far more about diet and body fat percentage than exercise anyway.

I agree. Look, we found some common ground.

 

[PsiStar]

That's an important thing to mention: the strength and the appearance of the "core" are two very separate issues. My arguments above are all about developing core strength/fitness and NOT about having a pretty 6 pack. Seeing abs is far more about diet and body fat percentage than exercise anyway.

In other words, *everyone* has a 6 pack, it is just that you can see it some & not others.

 

[Deeko]

In other words, *everyone* has a 6 pack, it is just that you can see it some & not others.

Pretty much. I've seen some super skinny, out of shape guys that had six packs.