Skip the abdominal crunches! says New York Times

The side plank is recommended by McGill.  (Photo source)

The effectiveness of traditional abdominal crunches and other popular core strength workouts is based on misinterpreted science, says New York Times fitness writer Gretchen Reynolds.  In her article "Core Myths", Reynolds interviewed several university researchers who have examined the link between performing various abdominal exercises and developing a stable back, a condition gym rats like to call core strength. The philosophy behind core strength is that by strengthening the abdominal muscles, particularly the deep transverse abdominus, exercisers can help to eliminate back pain and that the resulting stability and improved alignment from doing these exercises will prevent back issues in the future.  But Reynolds points out that much of the research into the effectiveness of abdominal work has been misinterpreted.  She writes, "there's growing dissent among sports scientists about whether all of this attention to the deep abdominal muscles actually gives you a more powerful core and a stronger back and whether it's even safe".  

Stuart McGill, professor of Spine Mechanics at the University of Waterloo was interviewed by Reynolds for the article.  McGill disagrees with the focus that many trainers and fitness instructors put on the transverse or deep abdominal muscles, and particularly on the practice of tucking the pelvis during an abdominal curl.  Exercisers are often prompted to tuck or press their spines into the floor or into a stability ball to "engage the transverse abdominus".  He says, "if you concentrate on strengthening only one set of muscles within the core you can destabilize your spine by pulling it out of alignment." Instead he suggests an exercise plan that strengthens all of the muscles that stabilize the trunk (see link to video below).  

With the wide range of offerings in health clubs, exercisers have many options to choose from to get their abdominal workout.  While some instructors still encourage participants to tuck their pelvis "to engage your lower abs" (a muscle group which does not really exist), many now teach exercisers to maintain a natural curve in the spine during abdominal work and to pair crunches or curls with stability exercises that strengthen the erector spinae, the muscles which run along the spine.  The popular plank, side plank and all of its many variations also strengthen the core by engaging large muscles throughout the torso.  

Reynolds article is a helpful reminder to exercisers to be wise consumers.  If abdominal work either in a class or personal training environment is not creating helpful results or worse, creating pain, ask questions and have the instructor or trainer provide modifications.  If the exercise continues to create problems find a new class or look for a new trainer.  

To read the full article by Gretchen Reynolds or to see a video of Stuart McGill's recommended exercises go to NYTimes.com