Core Muscles

Training the core muscles should be a major part of every conditioning program. You hear a lot about core training in the media these days. That's a good thing because it's important for a lot of reasons.



What Is Your Core? The core refers to the center of your body, consisting primarily of the muscles of your abs and back. These muscles support your spine while keeping your body balanced and stable. They run the entire length of your torso. A strong core provides a solid foundation for the movement of your arms and legs.

What Are The Core Muscles? The major core muscles include 4 abdominal muscles. They are the Rectus Abdominis, Internal Obliques, External Obliques, and the Transverse Abdominis (TVA). The TVA is the deepest of the ab muscles and is arguably the most vital muscle of the core. It acts like a girdle, wrapping around your spine

for protection and stability.

The back muscles of the core consist of the Erector Spinae and Multifidus. The erector spinae is actually a collection of three muscles that run along your neck to your lower back. It is responsible for spine extension, lateral flexion, and maintaining the proper curvature of the spine. Multifidus lies deep under the Spinal Erectors, Transverse Abdominus, and Internal/External Obliques. It works to stabilize the spine.

Why Is Core Strength Important? All powerful movements originate from your core. A strong core keeps your trunk stable so that you can generate great force with your arms and legs. These full-body functional movements are the basis for most sports.

A strong core will help keep your back healthy. The core muscles align your spine, pelvis and rib cage. They also help determine your posture. A strong core distributes the stresses of weight-bearing and protects the back. It also can also correct postural imbalances that can lead to injuries. To help avoid back pain, focus on developing your core.

What Are The Best Exercises To Strengthen Your Core? While almost all ab exercises will work your core to some extent, some are better than others. The best core exercises involve the torso working as a solid unit, with front and back muscles contracting at the same time. Exercises such as the Plank, the Side Plank, and the Ab Roller are excellent examples. Abdominal Bracing doesn't involve your back muscles, but it's one of the best core exercises because it's the most effective way to develop your Transverse Abdominis muscle. Push ups and any overhead pressing movements will work your core. Also, holding a 6-10 lb. medicine ball straight out in front of your body when doing leg exercises such as squats, lunges, and step-ups is great way to work your core.

More Of The Best Core Exercises

Work Your Core With Beginner and Advanced Exercise Ball Workouts

Lower Stomach Flattening Exercises for Any Level of Fitness