Getting to the Core of Core Muscles
Getting to the Core of Core Muscles
The Real Core Goes Much Deeper than Superficial Vanity Muscles
In a world that idealizes 6-pack abs as being the ideology of strength, nothing can be further away from the real truth. Even though the Rectus Abdominus (aka the abs or RA) has important functions in terms of spinal flexion and stabilizing the pelvis, the RA has minimal function in providing true core stability when performing functional movements and overall stability at the level of the spine. As a result, you may do as many sit-ups and crunches as you want with little to no change in true core strength.
The true core is made up of 4 muscles groups that work synergistically to squeeze your visceral organs and stabilize the spine. The four muscle groups are:
Transverse Abdominus (TVA)
Multifidus
Pelvic Floor
Diaphragm
The TVA is an extremely thin muscle that lies just deep to the Internal Obliques. It begins near the spine and wraps all the way through to the front. It connects with the pelvic floor muscles and the diaphragm to brace the spine in preparation for heavy loads. When they contract, it has a corset-like effect compressing the entire abdomen inwards.
The Multifidus on the other hand, which is a small group of muscles that compress the vertebral segments in the spine, make up the back of the corset. The Multifidus span from the lumbar region (lower back) all the way up to the thoracic region (mid to upper back) creating a bridge between vertebral segments that may compress them when needed. Together, they stabilize the spine and accommodate the forces going across it.
The Pelvic Floor makes up the bottom portion of the true core. A healthy pelvic floor can contract, squeeze, lift and relax. It has a range of motion just like any other muscle does and is responsible for controlling defecation and bracing all organs on the lower end of the body.
The top portion of the true core is the diaphragm, which happens to be the most problematic muscle of them all when dealing with core stability. The diaphragm is a dome shaped muscle that partitions the thorax from the abdomen and is the primary muscle responsible for breathing in humans. When correctly functioning, the diaphragm depresses and squeezes the visceral organs creating an outward pressure against the stomach and back. This action of pushing outwards will create an increase in intra-thoracic and intra-abdominal pressure which, in turn, is what can be defined as true core stability. Too often, people tend to facilitate their true core by holding their breath especially when they exercise. Breathing is essential to maintain a strong diaphragm muscle. Upon inhalation, the diaphragm contracts and flattens and the chest cavity enlarges. This contraction creates a vacuum, which pulls air into the lungs. Upon exhalation, the diaphragm relaxes and returns to its domelike shape and forces the air out of the lungs.
To increase true core stability, focus on bracing motions such as planks, side planks, dead bugs, and hollow body holds. When correctly performed, these stabilizing exercises will do more for your core than crunches or sit-ups and are much more beneficial in allowing one to brace through the core. Plus, focus on breathing properly and re-establishing true core strength.
—————————
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page, go to www.coreperformancefitness.com or call her directly at 716-698-1198.
