True Core Training
We all want to build a strong core when we work out. What do we imagine when we think of core? Chiseled obliques? Six pack abs? Toned butt and thighs? Although these are all important, none of the muscle groups I mentioned above are truly part of your core.
Well then which muscles do make up your core?
There are 4 true core muscles/muscle groups. They are:
1) the Diaphragm
2) the Transversus Abdominis (TA)
3) the Multifidi
4) the pelvic floor muscles
Arguably the most important skeletal muscle of your body, the diaphragm, only has one job… to breathe! When the diaphragm contracts, the rib cage expands allowing air to rush into our lungs. When it relaxes, the opposite occurs and you exhale. Although the diaphragm should be the only active muscle of inspiration during times of rest, often times it is not. Secondary muscles of inspiration such as the Scalenes, Sternocleidomastoid (SCM), Upper Trapezius, as well as others, will assist the diaphragm with inspiration. Unless you’re out of breath from another great Definition Fitness workout, those muscles should be at rest during inspiration. A weak, tight diaphragm can easily be the culprit of neck pain from tense neck musculature. It can also be the culprit of low back pain. The diaphragm attaches to the anterior aspect of the first 2-3 lumbar vertebrates. It’s important to train your diaphragm!!
The TA is a thick band of muscle deep below your six pack abs and obliques. It attaches from the crest of your pelvis, ribs 7-12, the thoracolumbar fascia (low back area where your Lats attach), and goes to the bottom of your sternum (xiphoid process) all the way down the linea alba. This important muscle’s action is to help stabilize the pelvis and rib cage during movement. It’s actions on the front side of the body are closely coupled with the actions of the Multifidi on the posterior side.
The Multifidus muscle is more like a group of small muscles that run from your Sacrum all the way up your spine. It’s area of most significance, where they are usually the largest and most prominent, is around the lumbar spine. These tiny muscles go from the Transverse processes of each vertebrae to the spinous processes of the vertebrae 1-2 segments above its origin. Their primary function is to eccentrically control forward bending, acting as stabilizing muscles of the spine. They also help with rotation and extension of the trunk, but because they are such small muscles, bigger muscles such as the erector spinae create the majority of those forces.
The pelvic floor muscles form the base of your core. Often neglected, the pelvic floor is just as vital as any other core muscle. There are two good cues to activate this musculature. The first is to act as if you are trying not to pass gas in public by clenching. The second is to act as if you are trying to stop the flow of urine. The pelvic floor has to relax in order to urinate, therefore stopping the flow activates these muscles (I do not recommend stopping your flow of urine due to other health reasons). Standard endurance should allow you to contract the pelvic floor muscles for a 10 second hold, 10 times. Try it for yourself and you’ll see it’s more difficult than it seems!
I hope this blog post helps everyone build a strong, true core foundation. When the core is functioning properly, the rest of the muscles can perform at their maximum potential! Don’t sell yourself short by neglecting your core!