Ah, the coveted “crunch.” When it comes to Abdominal exercisesCrunches are most likely the first thing that comes to mind. It is the gateway to six-pack abs. Do enough crunches, and you’ll be able to build abs as strong as the Greek hero. If you’re anything like me, you’ve believed in this promise and put in countless hours of doing crunches throughout your life. Also like me, if you wondered why you were starting to struggle with lower back pain, then what I’m about to tell you could be life-changing: Crunches could be more damaging than they are helping you. Perhaps it is time for a shift.
What’s the problem with crunches?
I spoke to two experts on the subject and they both made the argument that while crunches aren’t inherently “bad” and Do strengthen your abdominal muscles (and might even lead to that good ol’ fashioned six-pack), they are really only engaging the top layer of your core. When the upper abdominal layer (AKA yourrectus) is present Abdominis) is all that’s activated, the deeper layer (the transverse abdominis) is left in the lurch. “The six-pack, rectus abdominis, is part of your core unit but it’s not the whole story,” said Jesse Truelove, a pPersonal traineras the program director and coach of both the Birth Recovery Center und Move Your Bump apps. “A lot of times, people who are six-pack dominant also have overactive back muscles or chronic back pain.”
If your transverse abs go unattended, it can seriously affect your core strength. “This can lead, in turn, to a decrease of core stability or integrity. It can also cause core injury and dysfunction such as back pain or diastasisrecti (separated Ab muscles).” said Leah Keller, founder and COO of the Every Mother’s workout app. We typically only hear about diastisis recti in pregnancy circles, and even then, it’s not widely discussed. It’s more commonly related to pregnancy because pressure from a growing baby bump can draw the abs apart. “In these cases, performing crunches can create excessive intra-abdominal pressure downward into the pelvic floor and lower abdominals,” Truelove explained.
Bottom line: If you’re pregnant or postpartum, talk to your doctor about what exercises are healthiest for you. For anyone, know that crunches are not the end-all-be-all for total core strength and might even be doing you harm if you’re not focusing on total core strength.
Are crunches something we should avoid?
These experts state that crunches are not necessarily bad for you and should not be avoided (unless your doctor or trainer advises otherwise). Avoidance of crunches is a recommendation from your doctor. Instead, it’s about not RelyingFor optimal core health, you should not be focusing on crunches but building strength in the deeper layers of your core. So don’t feel like you have to give it up if you love a good crunch series as long as you’re also focusing on the Transverse abdominis (or the deeper, more difficult layer that crunches don’t work).
“The TVA is a muscle group that acts like a corset around your body,” Truelove explained. “It is the deepest layer of your core unit and one of your greatest spinal stabilizers.” If you can strengthen this part of your core, your back, lower abs, and pelvic floor will benefit.“When we engage the transverse abdominis, we elicit a natural co-contraction of deep core muscles, including the pelvic floor, the lumbar multifidus, the diaphragm, and the quadratus lumborum,” Keller agreed. That sounds a lot better than a six-pack.
How do we begin to work the transverse abdominis
A little guidance can go a long way in this area, at least for the beginning. Sure, you could type “transverse abs” into YouTube and browse the exercises that populate, but if you’re already suffering from back pain, ab separation, or pelvic floor issues, I’d highly recommend working one-on-one with an expert (just a few sessions can make a difference). They can help you recognize the sensation of engaging your transverse muscles, and provide appropriate exercises to suit your needs.
I personally found a lot of value in workout apps like Keller’s Every Mother and Truelove’s Move Your Bump. They are geared toward folks who are or plan to be pregnant, but I think they’re excellent tools for anyone who wants to learn to engage those deep abdominal muscles. “The general public would benefit greatly from becoming more in-tune with their deep core and pelvic floor rather than opting for thousands of reps of traditional core exercises,” Truelove said. I completely agree.
I actually used the Every Mother app to help my lower back pain, long before I planned to get pregnant. Regularly doing the exercises showed a significant improvement. My back pain lessened and, while I wasn’t exactly developing a six-pack, my abs did start to look flatter—a result of pulling my abs up and in rather than pushing out. As my TVA increased, I noticed that it was easier to maintain a better posture throughout the day. When I got pregnant, I used the app again. I never developed diastasis recti. A bonus is that my abs healed way faster after I had my baby.
How do you know if you’re actually engaging the right muscles?
Unlike the upper abs, feeling your transverse abs engage isn’t super intuitive (and you don’t want to do a bunch of exercises ineffectively). There are a few tricks that will help you determine if these abs are firing. Keller suggested a step-by-step approach: “Exhale on engagement to safely manage intra-abdominal pressure to protect the back, core, and pelvic floor; think about squeezing and lifting both the navel and the pelvic floor ‘up and in’ while exhaling; and avoid any movement or flexion that bulges the abdominal wall forward, which can compromise the integrity of the abdominal wall and lead to injury.”
Personally, I like to imagine an upside-down triangle connecting both the pubic bone and the hip bones. Keller suggested that you exhale by squeezing the triangle points together. This helps me draw up and in. Truelove described it more as a flattening sensation than pushing out. Of course, working with a specialist in person is the most effective way to determine where you’re at and whether or not you’re effectively engaging those deep muscles.
What are some alternatives to crunches and squats?
Keller suggested that the crunches could be swapped out for You can do a modified plank, with your knees on a table. “In that position, pulse your belly toward the spine in a slow, controlled rhythm that coordinates each exhalation with a tighter squeeze of the core and each shallow inhalation with a gentle, partial release,” she explained. You might also consider doing dead bug, cat-cow, or Pilates 100. No matter what exercise you choose, Keller emphasized that it’s important to rest when you feel fatigued to ensure you don’t lose control of your core activation.
If you don’t want to quit your tried-and-true crunches, Truelove recommended approaching them with more mindful awareness. “Belly pooching outward, pressure in the pelvic floor, leaking, back pain, etc. are all signs that your core is not tolerating the load and it’s time to modify.” If you find that’s the case, she suggested slowing down and reducing the range of motion until your body can handle the pressure of the crunch. “Your belly should be able to remain even and flat when you do your crunch or any abdominal exercise.”
Your body is yours at the end of each day. You have the freedom to chooseWhatever exercises work best for you. If crunches appeal to you, go for it! But you don’t have to stick with something just because it’s popular. The more tools you have, the more confident and able to make informed decisions. Knowledge is power, as they say—and in this case, that power is physical.
Source: The Every Girl