To answer that question, one must first define what "core" means. I don't always agree with Wikipedia, but here is what they have to say on the matter: "Major muscles included are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. The lumbar muscles, quadratus Lumborum (deep portion), deep rotators, as well as cervical muscles, rectus capitus anterior and lateralis, longus coli may also be considered members of the core group. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius."
So there is well over a dozen muscles listed there, even if you don't include the latissimus dorsi, gluteus maximus, and trapezius, which I do. There also a few more I would add to the list such as serratus anterior. I understand the temptation to look at what you can most readily see and identify it as the "core". But we all need to get over this idea that sit-ups, crunches, or planks are the go-to core exercises for someone trying to decrease their pain levels through core muscle development. It is my humble opinion that the world of fitness, exercise science, and physical therapy have been overly influenced by the bodybuilding. The idea that we need to "isolate" one muscle at a time is quite ridiculous. In real-life scenarios, muscles don't work in isolation. Therefore training and developing them in this way is likely to end up in pain and dysfunction. Certainly the muscles look good on bodybuilders, but these folks are not as athletic as they look. Just ask one of them to run and you will see what I mean.
Here is a link to my Youtube channel. In it you will find the three core exercises I give the most : Up Dog, Side Bridge, and Bird Dog. I explain them in the videos, and in previous blogs as well, and there is no need for redundancy. Notice that none of these three main core exercises directly targets the abdominus rectus muscle. This is because the abdominus rectus muscle is one of a dozen core muscles, and is not THE important muscle. But, of course, it is still wise to train this muscle. The best way to train them is to do "Frog Abs". This exercise, like most of my core exercises, puts you into a position and hold it for three audible breaths. The breaths are very important, and it is necessary to keep them audible for two reasons. Not doing so will lead to holding your breath, guaranteed. The second reason is because it helps to stimulate the core muscles, many of which are involved with forcible inhaling and exhaling. Passive breathing (what you are likely doing right now), does not stimulate these muscles.
Click here to see Frog Abs video.
The video posted above also shows a hip position that minimizes low back pain. The turn out of the hips fires up the gluteal muscles, so that they work in conjunction with the abdominus rectus. Otherwise it is possible that the low back muscles fire up instead of the glutes, creating low back tension. Also, the lack of movement minimizes any risk of jerking your head forward, and injuring your neck.
Doing planks can be a good core exercise as well. Yet there is one inherent problem with it. The person doing it can't see their own back. I think if they did see it they would be surprised. Most people have such a gap between the shoulder blades (scapula) and their ribcage, that you could stick your fingers in there and pick them up like a suitcase. This is a sign of weak serratus anterior. Scapular winging has other possible causes, but weak core is the most common.
I guess I can't expect too much from people. They have been taught the same core exercises for decades, and now Dr. Schafer wants to start from scratch. I get it. I don't have the washboard abs, so what do I know about core muscles, right? Well, for starters, I don't have back pain.
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