I get asked these questions everyday from my patients. “So what are the core muscles and why is this so important?” The core muscles are stabilizers that aid with movement. Core exercises increase balance, stability, improve upright posture, and act as a shock absorbent. Without these muscles simple activities like walking would be very difficult and painful.

The core muscles consists of the transverse abdominals,internal and external obliques, rectus abdominis, diaphragm, erector spinae muscles, multifidus, pelvic floor muscles, and your gluteus maximus. Say what?

The core muscles consists of your muscles of the belly (front and side) and your whole back particularly the mid to low back.

So what are the functions of each muscle?

Transverse Abdominals: constricts the abdomen and supports abdominal organs.

Internal and External Obliques: laterally flexes and rotates the spine. The internal obliques are important for forced expiration (breathing out).

Rectus Abdominis: compresses the abdominal cavity and flexes the spine

Diaphragm: primary muscle for daily respiration (inspiration-breathing in).

Erector Spinae Muscles: extension and lateral flexion of the spine.

Multifidis: extends and rotates spine.

Pelvic Floor Muscles: support the pelvic organs and maintenance of continence.

Gluteus Maximus: extends and laterally rotates thigh.

Did you know?

The erector spinae muscles (your back muscles that extend) are inactive (relaxed) when bent over. Upon standing up your hamstrings (the back of your thigh) initiate upright position thus lifting from a bent over position can lead to muscle injury. That is why proper body mechanics is important when lifting a load.

Core Exercises With Swiss Ball

The video below is a great way to increase core strength in the convenience of your own home. Check them out! Please note that these are advanced core exercises.

Core Exercise Video Provided by Ridgeline Fitness with Permission

For basic core exercises check out MayoClinic.com for Visual Core Exercise Information.