When the thought of core training rings in people’s minds, their first thought is always about sculpting the “Six Pack” so they tirelessly focus on working the rectus abdominis. However, the truth is that the core is a collective term that’s used to describe the body muscles that control your waist, spine, lower back and the abdominals. It is for this reason that it’s imperative that you work these muscle groups for a super-strong core. Besides being aesthetically pleasing, a well-developed core offers excellent spinal stability and contributes to a good body posture, both of which aid in reducing back pain.
1. Rectus Abdominus
The rectus abdominus is the most popular of all core muscles. It is a long, flat muscle running from the front of your pelvis up to the ribs, and that is responsible for flexing the lumbar spine sideways and forward. Also, the rectus abdominus is also involved in forceful exhalation which is achieved through compressing the abdominal cavity to push air out of the lungs.
2. The Obliques
There are three sets of oblique muscles; the external oblique, internal oblique and transverse oblique. These muscles are located on the side of your torso, are arranged in diagonal layers and cover parts of the ribs and lower back.
The external oblique muscle is located along the front and side of the abdomen and makes up the largest section of all the abdominal muscles. This core muscle compresses the abdominal area by pulling the chest downwards besides being a crucial trunk-rotating tool.
The internal oblique is another core muscle variation that’s located along the sides and front of your abdomen, slightly above the transverse abdominis and below the external oblique. When the internal oblique is contracted, it facilitates side bending by drawing your rib cage nearer to the hips.
Located just below the internal oblique, the transverse oblique muscle is located along the front and sides of your abdominal wall and forms the deepest layer of all abdominal muscles. Although this core muscle doesn’t facilitate any body movement, it is responsible for stabilizing the spine and pelvis
3. Hip Adductors
Also referred to as the body’s support system, the hip adductors are located along the inner thigh and attach to the inside of the pelvis. This group of muscles is responsible for keeping you aligned and stable when you run or walk thus relieving pressure off your knees.
4. Spinal Erectors
This is a collective term that’s used to describe muscles that run on either side of your spine from the neck (base of skull) to the sacrum. When both sides of this group of muscles contract, they pull your spine back into extension for an upright position. When one side relaxes as the other contracts, the spine bends sideways in lateral flexion.
Most cases of back pain are as a result of subsequent injury and weakness of the lower erector spinae muscles. The erector spinae muscles often become weak due to prolonged sitting. These muscles work with your glutes to power upward-pulling exercises such as a kettlebell swing or a deadlift.
5. Gluteus Maximus
The strength of the sprint comes through the gluteus maximus, one of the body’s largest and strongest muscles located in the buttocks. The gluteus maximus not only facilitates hip and thigh movement but also other basic movements such as climbing the stairs, standing up or just maintaining an erect posture.
This muscle is connected to the pelvis and prolonged sitting in the same position can cause these muscles to stop firing properly.
6. Hamstrings
The hamstrings include three muscles running along the back of your thighs, extending from the pelvis to the top of the bones of your lower leg. These muscles include the biceps femoris, semitendinosus and semimembranosus and play a critical role on running, walking and jumping. The hamstrings facilitate movement by bending your knees and moving the hips backward.
