The word “core” is often misunderstood in the context and world of fitness. Have you ever wondered what is it exactly? Is it the chiseled 6 pack that everyone wants? Is it just your abs? How about anything on your backside? These are just a few terms used to describe the complex series of muscles in your midsection covering many of your vital organs. With so many opinions and definitions out there online, things can get pretty confusing. Let’s clear up what exactly is the “core” and how it helps us in our daily activities.
Your core extends from your sternum down to your pubic bone, including every muscle both front and back. They cover your trunk like a corset and include muscles like the glutes, low back muscles, diaphragm as well as tons of tiny muscles in your pelvis. Anatomically, the core can be divided into global movers and stabilizers. Global movers are big muscles which are placed superficially and help in gross movements of the trunk like bending, rotating etc and include muscles like rectus abdominis, external oblique and erector spinae. However, stabilizers are small segmental muscles which provide stability while carrying out full body movements and hence protect our spine from injuries and strains. These include muscles like transverse abdominis, multifidus, internal oblique, diaphragm and pelvic floor muscles. Core doesn’t comprise of just one muscle or one muscle group, it’s a cluster of many muscles that cover our abdominal cavity from all directions, inside out.
A strong core is the promise to many wonderful things. A strong core means a strong body. It enables us to move and exercise from a safe place- knowing if we have our core in place, we won’t be susceptible to injuries even during intermediate or advanced exercises. It supports us in maintaining a good posture and surprisingly helps us breathe efficiently (indirectly, but yes!). Most of all, it keep us PAIN FREE and protects us from injuries, in daily activities as well as during recreational pursuits and sports.
Contrary to popular belief, rushing through mind numbing reps of crunches will only give power to superficial muscles. Therefore, the next time you watch a 6 min ab video, also add exercises like planks, bridging, bird dog and other dynamic stabilization exercises to build a strong foundation along with an aesthetic looking sculpted body. Let’s work towards building a body that both looks and feels good!