Core and Abdominal exercises have become synonymous in recent years. In reality, the abdominals alone can't provide the support and stability that the core muscles provide. Therefore, to effectively work this group you need to understand the muscles that make up the core.

So what is this mystery muscle that seems to be tossed around in health clubs, pilates classes, or by healthcare professionals? Again, it's a group of muscles providing support and stability to the back, hips, pelvis, and shoulders. It is the body's foundation in movement and weight bearing.

Briefly, the group of muscles involved in the core is as follows:

* Transverse Abdominis the deepest muscle layer of the abdominals. It's a belt or brace that runs horizontal attaching to the spine, giving a narrow or slim appearance to your waist. Also, the most important in spine stabilization.

* Internal and External Obliques the intermediate layer of the abdominals. These muscles run oblique from the pelvis (or hips) to the spine and are most effective in trunk rotation.

* Rectus Abdomins the superficial layer of the abdominals (or better known as the six-pack). This muscle runs from the ribs to the pelvis and is responsible for trunk flexion (as in crunches). This muscle provides stability to the spine and pelvis when working with the other core muscles.

* Multifudus are the group of muscles that run between the vertebra in the spine providing extension and rotation to each segment.

* Gluteus Maximus/Medius and Minimus are the hip muscles located on your buttock that also support and stabilize the hips and spine.

Now that you understand the group of muscles involved you can begin an exercise program to target each muscle group. Any exercise or strengthening program should include rest days to give your body time to heal/repair; therefore you want to do 3 times a week, 10-15 repetitions for 2-3 sets. The exercise should be challenging enough that you fatigue toward the end of the set. You can always add weights, resistance bands or change the surface to increase the challenge of the exercise.

To begin working your core you may hear the term abdominal bracing or setting. You may master right away or it may take practice, however don't get discouraged.

Abdominal bracing or setting is best to begin lying on your back with knees bent. Place hands on your hip bones in order to feel the subtle contraction. Draw your belly button down to your spine without

• 1
• 2
• 3
• next page >>

---

Add your voice

Know something about Ab and core exercise progression?
We want to hear your view. Write now!