Learn More About How Your Core Muscles Function Today.
A common misconception when thinking of your core is that this just includes your abs. However, your abs (or Rectus Abdominis) are actually just one part of a complex system that facilitates everything from force absorption, trunk movement, to force transfer.
Despite having such a crucial role in movement, the core is often one of the most neglected areas of your body in traditional training plans. To help you build a better understanding of how your core functions, we have broken it down into three areas; your deep core, stability core, and outer core. We have recommended a few exercises to help you strengthen the different areas.
THE OUTER CORE
The outer core are known as the Global Mobilisers, and is made up of the Rectus Abdominis, Erector Spinae, and Quadratus Lumborum. This group of muscles create power and facilitate your trunk movement.
To strengthen these muscles, you can do the following exercises:
- Rectus Abdominis: Ball slams in standing, straight down to the ground in front of you.
- Erector Spinae: Squats and deadlifts in a range you can control. You can elevate your heels on a block when squatting to help avoid back flexion.
- Quadratus Lumborum: Any unilateral lifts. For example, a farmers carry with a weight in only one hand.
THE STABILITY CORE
The stability core is known as the Global Stabilisers and made up of the Internal and External Obliques, Superficial Multifidus, and Anterior Psoas. These muscles stabilise your core and control rotation, as well as helping to create movement.
To strengthen these muscles, you can do the following exercises:
- Internal and External Obliques: Standing in a high lunge, with a band or cable, rotate across the front leg holding the pelvis still throughout. Remember to be slow and controlled.
- Superficial Multifidus: Rotation and extension exercises, such as a single arm pull with a cable.
- Anterior Psoas: Leg lower exercises, such as single or double leg extensions in a dead bug. The key is to control your lower back. Donât allow your back to lift or extend through the motion.
THE DEEP CORE
The deep core are known as the Local Stabilisers and made up of the Transverse Abdominis, Deep Multifidus, Posterior Psoas, Diaphragm, and Pelvic Floor. This group of muscles provide stability for your spine. These muscles are about timing rather than strength. You tend to only need to retrain them if you are experiencing chronic or recurrent back pain.
As you can see your core is much more complex than just your abs and plays a major part in how you move every day. By having a better understanding of exactly how it functions you can train smarter and avoid a range common injuries often associated with weak core muscles.
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