We often get asked what are my core muscles? When you’re thinking of the muscles of your core, think ‘spine’. The major muscles of the core reside in the area of the belly and the mid-lower back, including the hips and even muscles that run up into your neck and shoulders. To help you better visualise it, put your hand on your waist, then suck your belly button in towards your spine. Do you feel the muscles under your skin get tight? These are your core muscles. They run obliquely from your spine around your waist and to the front of your body. Everything we do begins with our core muscles and it’s necessary to exercise and train this part of the body regularly.
The core muscles provide stability to all movements. People think that they are just the abs and the muscles of the back, but the core muscles are all the muscles that attach to the spine. They are also called the “pillar”. When they are strong, they provide stability to the entire back also including the shoulders and hips.
The core muscles are divided into two types: the stabilisers and the movers.
Stabilisers:
- Transverse Abdominis
- Internal obliques
- Lumbar multifidus
- Pelvic floor muscles
- Diaphragm
- Transverspinalis
Movers:
- Rectus abdominis
- External obliques
- Erector spinae
- Latissimus dorsi
- Hamstrings
- Hip adductors
The core transfers forces between the extremities, upper and lower body. Before any rapid movement can occur through the limbs, the core needs to be solid and stable. The more stable the core…the more efficient and powerful your movements will be.
How to Strengthen the Core Muscles?
To strengthen the muscles of the core you need to do weight-bearing (resistance) exercises that target the chest, upper and lower back, shoulders, all the muscles of the abdominal area, and hip area. Bridges, Crunches, and Planking are all great exercises to help strengthen your core muscles. Common core exercises can be found here.
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