Your deep core musculature supports your internal organs while maintaining your postural alignment and enhancing dynamic balance, or balance in motion. The transverse abdominal muscle, the obliques and the multifidus comprise the support system called the core. Effective core workouts train all of these deeper muscles to work in concert with your superficial musculature.
Core Principles
Many magazine clips and online videos demonstrate highly advanced balance exercises, but these workouts are ineffective if you do not know how to voluntarily activate your core muscles. In fact, your other muscle groups, such as the lower back, neck and hip flexor group may try to overcompensate for an inactive core, and cause muscular and joint injuries. Understanding the function of each core muscle group helps you design progressive and effective core workouts.
Transverse Abdominal Muscle
You activate your transverse abdominal muscle when you cough and consciously draw in your belly. During the exhalation phase of a breath, your transverse abdominal muscle presses against your diaphragm and helps you expel the air. Begin on all fours. Take a breath in, and as you exhale, draw your belly in without moving your spine. Hold the contraction for 10 seconds and relax. Perform 10 repetitions. Progress to the cat exercise. Breathe in, and as you exhale, tilt you pelvis and round your upper back. Inhale and return to the starting position. Imagine that your conscious abdominal contraction is the only way your spine will move. Perform 15 repetitions.
The Multifidus
The multifidus, located close to your vertebra, keeps your spine in a straight position. The bird dog exercise engages this muscle group. Kneel on all fours and take a breath in. Exhale, simultaneously lift and straighten your right leg and your left arm. Avoid any movement in your hips or spine. Return to center and repeat on the other side. Once you have mastered the bird dog, progress to the flying bird dog. Lift and extend your right leg and left arm. Maintaining a straight back, bring your right leg to the side, forming a straight line with your right hip. Simultaneously move your left arm to the side, forming a straight line with your left shoulder. Return to center and repeat on the other side. Do only as many repetitions as you can while maintaining correct alignment.
Obliques
The obliques, which run down your waist and across your abdomen, stabilize your spine and facilitate rotational movements. The side plank exercise activates this muscle group. Lie on your right side with your knees bent. Bend your right elbow, relax your shoulder and support your body on your right forearm. Take a breath in. On your exhalation, lift your hips from the floor and raise your left arm so it reaches overhead. Return to the starting position with control. Perform eight repetitions on each side. Progress the side plank by straightening your legs and placing the top foot slightly in front of the bottom foot. Lift your hips and raise your top arm. Remain in the lifted position and lift your top leg. Lower the leg and return to the starting position.
References
- CNN Health Library: Core Exercises: Beyond Your Average Abs Routine
- Michigan State University Rehabilitation Medical Clinic; Core Exercises; Mary Thiel
- "Musculoskeletal Consumer Review;" Multifidus: Smallest Yet Most Powerful Muscle; March 2009
- Council of Chiropractic Physiological Therapeutics; Core Training: The Dangers of What Our Patients Think They Know ; Craig Liebenson
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