Core strength isn't just about your six pack.
When it comes to core strength, you have to think about several different muscle groups:
Rectus abdominis: the most superficial of the abdominal muscles, extending from the front of the ribs to the front of the pelvis. It helps to flex the spine forward.
Tranverse abdominis: the deepest of the abdominal muscles, extending between the hips and the ribs. It wraps around your trunk’s center from front to back, and is considered the breathing muscle. It also provides stability for your trunk and protection for your organs.
Internal oblique: lie superficial to the tranverse abdominis, affecting the spine, ribs, and pelvis, while supporting the abdominal content.
External oblique: lie superficial to the internal oblique. Both the internal and external oblique run in an inverted V position. These muscles flex the trunk forward, support your abdominal contents, laterally flex the spine, and support breathing on the exhale.
Abdominal muscles
You also have your diaphragm (respiratory muscle), your pelvic floor muscles, multifidus (lies along your spine, connecting your vertebrae together) and erector spinae found on each side of your spine.
So, when it comes to building core stability, you have to think beyond crunches and sit ups.
These are three of my favorite exercises to use when training core. I don’t have a core day. I just train using one core exercise per session at the end of each lower body workout.
Core muscles you probably don't think about
Vertical Pallof Press: In this video Nick Tumminello demonstrates the anti-rotation Pallof Press and introduces his vertical version of the exercise.
Band Hip Rotations: This is one I learned from Bret Contreras and it’s very effective for not only building your core, but also your upper glutes.
Standing Cable Anti-Rotation Chop: This is one I recently discovered from Tony Gentilcore and started implementing into my workouts. I can’t seem to get the video to embed, so here is the link.
A strong core translates to better overall strength, spinal support, and stability during exercise, so you can lift heavier, train harder, and build quality lean mass.
Love,
Kellie
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Thank you again for some new stuff!
You’re welcome!
Spot on there. I have been training for 16 years now and I have to say that these 3 core exercises are in my routine as they give you a solid core if you keep good form.
These are important things that must be considered when wanting to strengthen your core. My friend who goes into the gym once mentioned these to me.
Carter Barnes