The best way to strengthen your core abs.

What is the “core”?

  The core muscles are actually a group of more than a couple dozen muscles in the lower back, stomach and hips. These muscles work together to keep the spine stabilized and to keep the body upright. These muscles are always working. They are critical for:  bending forward and backward, any rotational movements, and twisting from side to side. Basically, your core muscles work in every movement you do.

Benefits of working out the core

If your core works in every movement you do, then a stronger core means you’ll be able to move better. Day to day tasks will be easier and you’ll be less prone to injury.  Think of you core as your foundation. If a house is built on a solid foundation, it will be strong and more durable, where as a weak foundation house can be problematic.  A stronger core will also help you get stronger in other areas. The core muscles support the spine and if your spine is supported solidly, then you’ll be able to lift more weights and maintain proper form. A strong core can also lead to good posture, which means less back pain.

As you can see from the charts above, there are many muscles that make up the core. Here is a brief description of some of the major core muscles, and what they do.

Rectus Abdominus

The rectus abdominus the outer stomach muscle – it is also known as the “six pack” muscle.

Tranverse Abdominus (TVA)

This is the deepest muscle of all the abdominal muscles. It pulls your stomach in when you suck in. Engaging this muscle is very important in many exercises including pushups.

Hip Flexors

This group of muscles can be found in the lower part of you core.  They play a major role in allowing the hips to flex. Having strong hip flexors will help when doing moves such as leg lowers.

Erector Spinae

The erector spinae sits in the lower back. It works with other muscles in the lower back to stabilize the spine and to allow the body to twist and bend backward.

Gluteus Maximus

This muscle is attached to the hip and is often at work in core movements
Strengthening these muscles will in turn strengthen all the muscles in your core.

External Abdominal Oblique

The obliques are abdominal muscles on each side of the body. These muscles help twist and rotate.

A lot of people think doing good old fashion sit-ups will get them their desired look, but unfortunately the chances are quite slim. If you focus on your entire core, you will start to develop abs.

Everyone wants to look good – that’s part of the reason why people work out. But it’s important to think about the muscles that you can’t see. Working the core muscles and building a strong foundation will help improve your strength, durability, posture and help make everyday tasks like putting a box on a shelf easier.

We’ve been incorporating more core exercises into our workouts lately, and not only do we feel stronger, but we’ve noticed more definition in our abdominal area.

Hopefully this post helped you learn about the importance of working out your core and not just your abs! Next week we will post some great exercises to help strengthen your core and add definition to you abs. In the meantime, when you are lifting weights or doing other movements, take a second to focus on your core, really flex it (as if someone was about to punch you in the stomach), and keep in engaged.

One of the best exercises for the core abs is the planks.

BENEFITS

Plank helps you to build strength in your core, upper and lower body so its a good full body work out. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.

MUSCLE GROUPS WORKED

The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius

HOW TO DO A PLANK

1. Start by getting into a press up position.
2. Bend your elbows and rest your weight ono your forearms and not on your hands.
3. Your body should form a straight line from shoulders to ankles.
4. Engage your core by sucking your belly button into your spine.
5. Hold this position for the prescribed time. 

       6. There is a variation side planks.