Monday, May 30, 2011

Core Muscle


Strong core prevent injuries in sports and our daily routine like carrying or picking up an object. Strong core promote the body to work well in conjunction with the rest of the body. Injuries like back pain often result from weak core muscles, by strengthening the core muscle the spine will be stronger and more stable. The lower back muscles are often weak especially for those who are living a sedentary lifestyle. A strong core and core muscles able to reduce and prevent lower back pain.

Major Core Muscles

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

Transverse Abdominis (TVA)
The deepest of the abdominal muscles, this core muscle lies under the obliques (muscles of your waist). It acts like a weight belt, wrapping around your spine for protection and stability.

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 extends along the front of the abdomen. This is the 'six-pack' part that becomes visible with reduced body fat.

Erector Spinae

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

Benefits of Good Core Strength
  • Helps to prevent injuries
  • improve bowel function
  • Reduce lower back pain and injury
  • Improves posture
  • Improved physical strength
  • Improved respiration and lung capacity
  • Improved flexibility
How to ?

Several method that can be done to strengthen the core muscles. Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time. There are many exercises that will strengthen the core. A large number of core strengthening exercises can be done at home with no equipment. In genral, you should aim to work on strengthening your core muscles three times per week for at least ten minutes per session if you want to notice a real difference. Focus on the quality of the core exercises rather than the quantity of repetition, and keep the speed slow and controlled. If you can do more than 25 reps of a core muscle exercise it's either too easy, your technique is not correct, or you are going too fast!


Pilates exercises are well known to work the "core" or strengthen the abdominal muscles for a flatter stomach and a long, lean look.

The Swiss Ball or Resistaball as it has become known is also a great way to train the core. Studies have shown that just 2 days per week on the ball has been shown to improve balance in older adults.

Reverse Bridge

Images & Sources :
major muscle


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