The Core Stability myth? We think not.

Last month (in August), health writer Peta Bee wrote a feature for The Times  - The Core Stability Myth - arguing that the importance of core strength had been exaggerated. Here, Sally Parkes, yoga and pilates teacher, and Sports Science graduate, writes a robust defence of the vital role of core strength to health.

When the Yoga Abode team asked me to respond to an article published in The Times recently entitled 'The Myth of Core Stability', I was more than happy to do so.

I have lost count of the number of clients I have advised on core training who  have gone on to get the desired result.

These results include less or no lower back pain, quicker recovery post child birth and less incontinence (a problem that is more common than we think).

In fact, I never teach a class without at least mentioning the core, because of its fundamental importance.

When I saw the article in The Times I was more than a little dismayed.

Never have I read a piece that is so badly researched and so dismissive of the work we as health and fitness practitioners have done since the core stability phenomenon came to light.

Glenn Waters of the Australian Physiotherapy and Pilates Institute called the article 'factually void', and I agree with him.

What is the core?

The first huge error of this article is that it keeps referring to the core as the Transverse Adbominis (TA). This is a deep abdominal muscle that wraps around the lower spine for protection and stability.

Whilst activation of this is undoubtedly useful for stabilization, the 'core' is made up of so many more muscles than just the TA. 

As well as the Transverse Abdominus, the muscles of the core include, amongst others:

• The Erector Spinae: A large group of back muscles that are prime movers of extension, lateral flexion, and rotation of the spine.

• The Oblique and Intercostal muscles: These wrap around the side of our torso and assist with side ways flexion of the spine and rotation.

• The Mutiifidus muscles: A supportive network of muscles that run up the spine and span out to connect to the back ribs. It assists in the majority of spinal movement.

• The Pelvic Floor: I can not emphasize enough how important it is to exercise these muscles. It doesn't matter if you are male or female, working this muscle group will provide you with the ultimate inner core strength as well as a sense of grounding.

• The Gluteus Muscles: Strength work on the gluteus muscles or buttocks is generally hugely underestimated. If these are weak the back often over tightens to protect itself leading to lower back spasms. Never underestimate the power of a good lunge!

Bee's  states that the instruction often given is 'engage the core by pulling in the belly button and sucking in the stomach'. This is incorrect.

Any good Pilates instructor knows that all the muscles listed above need to be worked in any one session for it to be balanced and effective in improving core stabilization.

The research

It should also be noted the main piece of research that Bee based her piece on was conducted by Hodges (et al) 1996, 1997, 1998 in which he tested the 'navel into spine instruction with lower back pain sufferers and a control group'.

The findings where that this action gave some support to the spine but was not a clear link or conclusive evidence.

It is interesting that Hodges has since performed more research (2008) and has concluded that the activation of the TA alone is not enough to rehabilitate the spine after injury.

He also concludes however that it is still a vital component for reducing back pain and improving spinal mechanics. Interestingly, this more current research is not included in Bee's article. 

A balanced programme

As any good trainer should know, a well balanced programme is about moving fast, moving slowly, pushing, pulling, working aerobically and anaerobically and working through all the energy systems of the body.

No one ever said to only do Pilates or core training (though  arguably yoga's fully rounded approach is enough to keep you fit and strong).

To keep get your health and fitness at an optimum you need to cross train so your body is well equipped to deal with the physical stress it is put under on a daily basis.

In Bee's defense, if activation of the TA was all that was talked about in relation to the core, then she has a very valid point, as we know that this muscle alone cannot support the torso.

But the hugely missed point is that good a good Pilates teacher does not just talk about the TA.

To dismiss the whole Pilates discipline is not helpful at all, and potentially damanging to the industry. 

The key is to use Pilates as part of your exercise program and with a fully qualified and experienced instructor who knows their core from their elbow.

Pilates - and dynamic yoga practices such as ashtanga and vinyasa-based yoga- was intended to be a strong and dynamic practice. It is important  o find a teacher who understands this and knows how to work the entire core.

And if an article like Peta Bee's comes along again, please check that it has taken into account the vast majority of up to date research and looks at all angles before dismissing such important principles of wellness such as Pilates.

In conclusion, Core Stability is not a myth. It is an extremely valid exercise approach but should be practices in conjunction with other training programs.

Peta Bee's full article can be viewed here, by Times online subscribers.

For some beginners' asanas on core strength, click here.

London based yoga and pilates teacher Sally Parkes has been working in the industry since 1998 and is also a personal trainer and Sports Science graduate.