The rectus abdominus, containing the lower abdominals, play the primary role of bending the core forward.

These
are also the most superficial of the six muscles, so many people who are concerned with aesthetically improving
the appearance of their abs tend to focus on this muscle group. People who have high-functioning fitness levels
might see a marked improvement in both the size and definition of the lower abdominals. In extreme cases, this
might yield a six-pack" look in which segments of the lower abdominals are visible as distinct structures.
The transversus abdominus, or transverse abdominal muscles, are important in supporting the other abdominal
muscles and aiding in postural stability. These muscles wrap around the spine in a similar fashion to a support
belt and are the anatomically deepest of all the abdominal muscles. Although the muscles of the abdomen each
have unique abilities and functions, they importantly overlap in many roles, working together to help the body
stay erect and stable throughout a number of activities.
Breathing is an activity necessary for life, and it would not be possible without the assistance of the abdominal
muscles. During exhalation, the contraction of the abdomen allows for the contraction of the lungs. This
decreases lung volume and actively removes air from the lungs.
Although the lower abdominals play an integral role in everyday functions, they are most recognized because of
the coveted "six pack." If a person wants to obtain this chiseled look, their best option would be to exercise.
Muscles have the ability to gain shape, size and definition, through repeated strain. To achieve the "six pack,"
repeated strain should be enforced on the muscles through sit-ups, crunches or other strengthening activities that
stress the lower abdominals in a desired manner.

STRENGTHENING YOUR BODY CORE: IT'S IMPORTANT!

Maintaining a strong body core is important at any age; balance, posture and back health have been linked to core strength.
Your core is the vital foundation of all your bodys movements, whether you are walking, carrying a heavy bag, or playing a
sport.
There are many ways that you can work on core strength, through a variety of physical
activityopportunities.
This article outlines basic information about your core muscles, the importance of core fitness, and
some basic core strengthening exercises to get you started.
What Are Your Core Muscles?
Many people mistakenly think that their abs or abdominal muscles are the only core muscles.
In fact, the core muscle group includes all of the muscles that are located in your torso that keep the
body stable and balanced. It makes sense when you think about it; it takes many different muscles
working together to keep your body well-aligned during different daily activities.
Your core muscles can be split into two types of muscles: stabilizers and movers.
The stabilizer muscles attach directly to the spine and support its movement.

The movers are the muscles that support the stabilizer muscles and work with them to move your body.
All of these muscles work together to support and move the body safely. Core muscles provide a great base of support,
allowing you to move your body to do everyday tasks and participate in physical activity.
Why Is Core Fitness Important?
These days, as our lives become increasingly sedentary, we spend more and more time sitting, with our core muscles relaxed.
This sedentary time happens at home, in vehicles and at work. For instance, Canadian adults spend more than half of their
waking hours at their workplace, often sitting at a computer for most of the workday.
Reversing the trend towards more sedentary lifestyles is a challenge; a vital part of meeting that challenge is to engage those
core muscles that relax while we are sitting.
A great way to start working your core can be as simple as being aware of your posture throughout the day. For example,
several times a day, take a minute to stand tall, relax your shoulders and think about your posture.
There is some evidence to suggest that core stabilization and core strengthening can help to improve back health, balance and
overall functional fitness.
Functional fitness is the ability for you maintain a fitness level that allows you to complete the tasks that you need to do every
day. For example, you have enough strength and endurance to shovel your driveway, rake your leaves, carry home some
heavy groceries from the store, or not lose your balance on an icy walk.
Core Exercises: Get Started Safely!
When starting to work on improving your core strength, make sure you begin safely. Talk to your doctor to see if you are ready
to be active; find out what you can do that is safe for you and your body. Begin slowly and consult a certifiedexercise
professional if you are unsure about how to begin your new exercise routine.

If you are just starting to focus on increasing your core strength it is a great investment to enroll in a class or work with a
certified exercise professional to teach you the proper technique for a variety of core exercises. After you learn how to properly
perform core exercises, you can practice them at home with little or no equipment.
Group activity classes like yoga or pilates are a great way to start, as both place an emphasis on core strength in their poses
and movements. Look for a beginner program that teaches the proper movements and offers easy access to an instructor who
is able to offer corrections and support.
Many group exercise classes include core exercises within a wider program of exercise, so if you are unsure, ask beforehand if
the class will help to improve your core strength.
Examples of Core Exercises
A good way to start is to focus on your posture. For instance, as you stand or walk, try to engage your core by trying to pull your
belly button towards your spine.
As you progress and develop more core strength, you can start to do more challenging exercises, such as standing on one
foot. You can also use core-strengthening equipment, such as stability balls, medicine balls, and wobble boards.
When you are a little more advanced, you can try to do core exercises like planks and V-sits. These help to strengthen the
muscles that help to stabilize your spine.
Looking Ahead
Including core strengthening exercises to your physical activity routine can be beneficial, whether you are gearing up for a
favourite sport or activity, or just your daily activities.
If you are just starting to strengthen your core, start slowly and seek out a certified professional to help get you started safely.

Your core muscles are actually composed of several major muscle groups including:

Multifidus

Muscle

The Multifidus Muscle is a thin, yet stiff, core muscle deep in the spine. It stabilizes each joint,
makes each vertebra work more effectively, and reduces the degeneration of the joint structures.
External

Obliques

These core muscles are on the side and front of the abdomen, around your waist, and lays on
top

of

the

internal

obliques.

Internal

Obliques

These core muscles lie under the external obliques, running in the opposite direction.

Rectus

Abdominis

The Rectus Abdominis is a long muscle that extendsalong the front of the abdomen. This is the
'six-pack'
Erector

part

that

becomes

visible

with

reduced body

fat.
Spinae

The erector spinae is a collection of three core muscles along your neck to your lower back.

Core muscles are the muscles in the body's lower and upper torso. Many of these muscles are below the surface
of the body, so they are not visible even when an athlete has developed them. They are extremely important,
though, because it is the core muscles that maintain proper posture and that protect the body's inner organs.
They also are crucial to most athletic endeavors because almost all athletic movements utilize the core muscles
to some extent. There are a number of ways to work out the core muscles, all of which will improve overall health
and athletic performance.
Contrary to what many athletes believe, strengthening the core muscles involves a great dealmore than simply
performing a variety of exercises that target the abdominal muscles andback muscles. These muscles are part of
the body's core, but the core muscles also include muscles in the pelvic floor, hips and spine. To have a strong
core, it is crucial that an athlete work all of these muscles.
These other muscles tend to get a lot less attention, though, because they are not visible. Strong core muscles
might not be as recognizable as a set of developed abs, but they still are incredibly important to athletic
performance and overall body health. The transverse abdominis, for example, is not visible because it lies
beneath the abdominal muscles, but it nevertheless is responsible for keeping good posture and for protecting
many of the internal organs located in the abdominal region. Similarly, the erector spinae, which are located
along the spine, are not visible but are crucial to maintaining good posture and keeping the upper back in proper
alignment. These muscles work with the transverse abdominis to keep the body's trunk stable and thus allow the
limbs of the body to perform athletic motions.
It is important to develop and strengthen them all of the core muscles because of their importance in maintaining
proper posture. Focusing only on some aspects of the body's core can lead to imbalances that can result in bad
posture and back problems. There are several types of exercises that can provide this balanced approach.
Workout systems such as yoga andPilates engage the core in a variety of ways and thus provide a complete core
workout. Similarly, exercises that require balance, especially those that use a workout ball or balance board,
generally will provide a good workout for the core muscles.

Why Are Your Deep Core Muscles Important?

Why

is

Good

"Core

Stability"

Important?
"Core

Stability"

is

your

bodys

ability

to

dynamically

control

and

support

your

spine

via

specific muscles.

Your spine is an inherently unstable area of your body. Your lower back has five vertebrae that allow twisting, bending and
arching with no other bones to assist. They sit on top of a triangular bone called the sacrum, which wedges itself into the pelvis.
Unfortunately,

without

muscular

support,

all

of

these

bones

would

fall

in

heap

on

the

ground.

Your deep core muscles are the main structures that support, control and move your lower spine and pelvis. They
are

also

the most

energy

efficient and

best

positioned

muscles

to

do

the

job

for

24

hours

day.

However, when they turn off, your spine is not fully supported by its normal muscular corset. This makes it quite vulnerable to
injury

and chronic

pain.

Research has shown that us back pain causes your "deep core stability" muscles to STOP working in EVERY
case.
The first time you experience low back pain, your brain automatically inhibits the normal activity of the Transversus Abdominis
(TA) muscle. This occurs in 100% of sufferers. Unfortunately, even once the back pain has eased the TA muscle does not
automatically

switch

on

again.

Inhibition of the TA muscle exposes your spine to further trauma and hence "recurrent back pain". Each incident becomes a
little
Other

more
causes

severe
of

muscle

and

consequently

inhibition

include:

further

wasting

previous abdominal

of

surgery, pelvic

the
pain and

TA

occurs.

post-pregnancy.

What are the Benefits of Core Stability Training?

Researchers have shown that the correct use of your core stability muscles not only prevents pain but also alleviates
pain if

you're

already

suffering.

In addition, your body's strength, power, endurance and performance will also improve. You'll be able to run
faster, jump higher and even throw further when these muscles work properly

Core muscles are responsible for holding the body upright and supporting every motion from sitting to standing,
running to jumping. Developing core muscles is essential to good physical fitness and prevention of injuries in the
gym. When focusing on core muscles it is important to understand the vastness of this muscle group.
The Basic Core Muscles
Basic core muscles include the abdominals and back muscles. These muscles are concentrated in the center of the
body. Many people believe stomach and back muscles are the definition of core, but balance and total body
support require strengthen muscles above and below body center.
Advanced Core Muscles - Finding Those Hidden Core Muscles
In order to understand just how far core muscles extend, a bit of exercise is required. Using a Bosu ball or two
balance discs, stand erect with your hands over head. Slowly squat down until thighs are parallel with the ground.
As you move down, lower your hands to the front of your body. Hold this position for 10 seconds and then stand
up slowly while raising your hands back to the sky. Repeat this movement at least 10 times, more if your legs are
up to it.
During the movement, more than just the abdominal and back muscles are engaged in balancing the body. The
morning following these exercises, most people will feel slight exercise pain in some brand new areas that they
never considered part of their core.
Strengthening Core Muscles for Total Body Fitness

Once advanced core muscles are recognized, working out these muscles is much easier. The morning after you
may have noticed slight pain in the upper thighs, calves, hamstrings, buttocks and shoulders. Defining core
muscles with these muscle groups included makes all the difference in the gym. Workout programs can be
planned based on working core muscles in shifts. Upper body core muscle workouts one day and lower body the
next.
Why Work Advanced Core Muscles?
While balance and injury prevention are crucial to total body fitness, the core muscles do much more than
balance the body. When the core is strong, extra energy moves from the core out through the limbs of the body.
This means stronger legs and arms without having stronger muscles in these areas. Energy literally explodes from
the core muscles outward thus strengthening the core muscles will affect every aspect of your workout from
cardiovascular fitness to weight training

The core is comprised of many muscles that wrap around your midsection, including your back,
obliques and abs. Your core muscles supply about 60 percent of your body's overall power. Getting a
solid core can perfect your posture, reduce your risk of back pain, trim belly fat and enhance your
overall muscle strength.

DEFINING THE CORE

Exactly what and where is your core? A common misconception is that the core is simply made up
of your abs and lower back. In truth, six-pack abs do not necessarily translate to a rock solid core.
That is because the core is actually comprised of a whopping 29 muscles that connect and support
the pelvis and spine. These include big ones like the rectus abdominis (also known as the six-pack or
abs), lats and glutes as well as many more that are deeply buried beneath other muscles.

BENEFITS OF A STRONG CORE

All of the core muscles make a collaborative effort to stabilize and support your spine, keeping you
upright, well-balanced and agile (it's no surprise, then, that pro athletes like Tiger Woods and Serena
Williams claim their games have improved because of core work). Experts also say those with solid
cores have less back pain and are at lower risk for future injury in that area. And by focusing on the
entire core, you can stave off that dreaded spare tire around your midsection.

Core Muscles and Exercises for Core Muscle Groups

Author: Thomas C. Weiss

Subject Category: Exercising
Publish Date: Disabled World - Jun 02, 2010 | Updated: Jun 02, 2010

Abstract: Examines the core muscles in the belly area and mid and lower back includes core muscle
exercises.
Document Detail: From an anatomical perspective, the term, "core," refers to a person's body with
the exclusion of their legs and arms in general definitions.
A person's functional movements are greatly dependent upon their core. People who lack core
development may experience a predisposition to injury. The major muscles of a person's core reside
in their belly area and in their mid and lower back, to include their hips, neck, and shoulders.
The major muscles involved include the pelvic floor muscles, multifidus, transverse abdominus, rectus
abdominus, internal and external obliques, erector spinae particularly the longissimus thoracis, as
well as the diaphragm. The minor core muscles involved include the glueteus maximus, latissimus
dorsi, and trapezius. The function of the core is to stabilize the person's thorax and pelvis during
dynamic movement, as well as to provide internal pressure in order to expel substances.
The importance of core muscles is reflected through actions such as the, 'Valsalva maneuver,' where
a person's thorax tightens when they hold their breath. The maneuver is usually an involuntary one
which may be induced by linking one's hands together in front of the chest, then pulling against the
hands while letting go. The maneuver helps in lifting, pushing, birthing, and excretion. Continence is
another reason core muscle groups are important. The muscles provide a person with the ability to
withhold bowel movements andurinary stress incontinence. Women use their core muscle groups
during labor and delivery.
Core muscles are commonly assumed to begin the majority of full-body functional movement, to
include most sports. Additionally, the core determines in large part a person's posture. Overall, a
person's anatomy is built to take force upon their bones and direct autonomic force through a number

of their joints, in the direction they desire. A person's core muscles align their spine, ribs, and pelvis to
resist a particular force whether that force is static or dynamic.
Dynamic Core Function Example
The nature of dynamic movement is something that must be taken into account with the person's
skeletal structure as well. It must be considered in addition to the force of external resistance,
consequently incorporating a greatly different complex of the person's joints and muscles, differing
from static core function. Due to functional design, during the performance of dynamic movement
there is greater dependence on core muscle groups than simply skeletal rigidity, as is used in static
core purposes. Through the incorporation of movement, the bones in a person's body have to absorb
resistance in a fluid manner. The person's ligaments, tendons, and muscles intervene and take on
various responsibilities. The responsibilities involve postural reactions to changes in speed, power,
and motion.
An example of dynamic core function might involve a person attempting to use a wheelchair up a hill.
The person's body must resist gravity while moving in a direction, balancing itself on uneven ground.
The person must force their body to align their bones in a way which balances their body while at the
same time achieving momentum through pushing against the ground. At the start it might seem that
the person's arms are the main initiators of action, yet without balance the person's arms are merely a
portion of what is needed to achieve action. The main initiator of the action the person is taking is their
core muscle groups.
Should the hill be slippery, the person using the wheelchair may have to react and catch themselves
in order to maintain their sense of balance. The performance of this function demonstrates how
quickly their muscles have the ability to react to the situation; something that measures both their
speed and quickness. People who can react quickly in such a situation, yet find themselves unable to
recruit their muscles rapidly enough, will find themselves aware they have the potential to fall, yet be
unable to do anything about it. People who cannot react rapidly enough or appropriately, but can use
their muscles quickly, may be jerky and can over-react. If the person has reacted with adequate time
and speed, they must also have the power to accept the weight of their own body; slipping reduces
the load on their muscles, for however a short of period. The muscle's ability to have power and
ensure that the immediate load can be taken by the person's muscles can find them able to restore
their sense of balance and keep from tipping over or falling.
Torso Exercises for Your Abs, Lower and Upper Back
Crunches: Simply by lifting your shoulders off of the floor you are flexing your abdominal muscles.
You may also flex your abs by lifting your hips off of the floor, also referred to as a, 'reverse crunch,' or
you may flex your abs by performing seated crunches. Seated crunches require you to bend forward a
few inches and flex your stomach muscles for ten seconds. Repeat this ten times and you will feel the
results. You may also practice rolling over on your back from your stomach ten times without stopping,
it is a great way to work your torso if you have a difficult time with crunches.
Lower Back Exercises: While lying on your stomach, lift your legs off of the floor; it works your lower
back, rump, and hamstrings. To do this while sitting down requires a flex and stretch combination.
Bend forward in your chair, taking your chest to your knees, then use your lower back muscles to sit
upright again.
Upper Back Exercises: While lying on your stomach in a down pushup position, lift your hands off of
the floor instead of pushing the floor. Doing so will strengthen your upper back muscles that oppose
your chest muscles. Lift your feet and knees off of the floor and your hamstrings, lower back, and rear
end will flex and strengthen. Lift your chest slightly off of the floor and wave your arms from your sides
to over your head for thirty seconds. Lift your feet and knees off the floor and your lower back,
hamstrings, and rear end will flex and strengthen.

Lower Body Exercises: For persons who have not experienced a spinal cord injury or an amputated
limb, you may work your leg muscles by doing leg extensions or leg curls with ankle weights. You may
also do one-legged squats if you can hold onto something for balance.