For starters, where exactly is your core?  Your core includes your abdomen, hip joints, lower spine and pelvis. Effective core training should result in strong muscles that stabilize, align and move your abdominal and back muscles. A strong core can help you reach many goals, not just a flat bikini tummy but can help you be a stronger runner, lifter, and help prevent injury and lower back pain. Your core is your center of gravity and from where all movements originate. A strong, efficient core will help you to have muscle balance in your entire body.

The core musculature goes deep, attaching at your spine. The deepest muscles are responsible for stabilization and posture and include the transverse abdominis, internal obliques, multifidus and pelvic floor.

A few exercises to work these muscles include: (click exercise to view video)

The next layer of core musculature includes the muscles that attach the spine to pelvis and are responsible for stability between the two as well as transferring loads between the upper and lower body. These muscles include the quadratus lumborum, psoas major, external obliques, portions of the internal obliques, rectus abdominis, gluteus medius and the adductor complex.

A few exercises used to work these muscles include: (click exercise to view video)

The last, outermost layer of core musculature are the muscles that attach the spine and pelvis to the outer extremities and are responsible for stabilization and movement in all directions. These muscles include the latissimus dorsi, hip flexors, hamstrings and quads.

A few exercises to work these muscles include: (click exercise to view video)

The core musculature should be worked from the inside out for the best results!

Samantha FriedmanComment