To build a strong core, a much larger variety of muscles are in play than just your abdominal muscles. Your CORE muscles actually range from your hips to your shoulders! The core muscles consist of many different muscles that stabilize the spine and pelvis and go the entire length of the torso. When you have a strong core, you are able to stabilize your spine, pelvis and shoulder girdle and create a solid support base. Thus, leading to the ability to generate powerful movements of the extremities.
Aside from being a rock in the gym or during physical activity, the CORE muscles also make it possible to stand upright and move on two feet! The core muscles help to control movements, transfer energy and shift body weight. When you hear "having a strong core helps against back issues" it's because a strong core distributes the stresses of weight-bearing and protects the back.
Sooo bottom line, a CORE CONDITIONING program needs to target all of these muscles groups to be effective...not just the abdominal muscles!
Here are some of the muscles experts consider to be part of your CORE (keep in mind that different experts have different opinions on which are the most important)
- Rectus Abdominis-located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.
- Erector Spinae-This group of three muscles runs along your neck to your lower back.
- Multifidus-located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
- External Obliques-located on the side and front of the abdomen.
- Internal Obliques-located under the external obliques, running in the opposite direction.
- Transverse Abdominis-located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
- Hip Flexors-located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: psoas major, illiacus, rectus femurs, pectinous, sartorius
- Gluteus medius and minimus-located at the side of the hip
- Gluteus maximus, hamstring group, piriformis- located in the back of the hip and upper thigh leg.
- Hip adductors-located at medial thigh.
- Sometimes it's good to know WHY you're doing certain exercises rather than just following what your trainer tells you!
- Check back soon for some of my favorite (and most effective) CORE CONDITIONING exercises!!
Best of Health,
Amanda Chubb
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