"Core Definition" - Part 3 - How to avoid "breaking" your back

In the previous 2 posts, I have attempted to describe 1) What core is by offering insight as to the definitions of "core stability" and "core strength"  I find that these terms are often used with a lack understanding of what they mean.  2) I have attempted to describe that core muscles are more than just abs and back, but a concert of muscles that must work in unison to create fluid movement

In this post, I would like to explain an exercise that is commonly done to strengthen core, and why why SIT UPS are inefficient (and potentially dangerous).

Now that we know that core muscles are more than just abs and back, we can see that attempting to train individual muscles would be a moot point.  Thus, the SIT UP to train abs is not only inefficient, but violates what we are trying to accomplish; a stable core (or lack of movement of the lumbar spine).  Not only that, but we are taught that "poor posture" is a position where our backs are bent.  Why would we training to stick ourselves in bad posture?  (not only that but it is a dangerous exercise for the low back).

The best description as to why the Sit up is a dangerous exercise for the low back is to think of the spine as a metal rod.  If you took that metal rod and bent it repeatedly, you would develop a weak spot somewhere along the rod.  That spot would continue to get weaker and weaker until it finally snapped.  The low back works much the same way.  Some studies have been done to determine how much bending the low back can take and have found to be that after 20,000 bends, the low back will "break" or the discs will herniate.  


I will follow up with exercises that encourage core stability and help to improve strength.