A Comprehensive Guide to Developing Your Core

Core strength is more than just a fitness buzzword. It is a fundamental part of our physical-wellbeing and bodily function, influencing things like force transfer, posture and stability. In this blog, we delve into the anatomy of the core muscles, discuss the importance of building core strength, and highlight some ways to integrate these exercises in to your weekly workouts.

Anatomy of the core: more than a six-pack!

In order to benefit from the content of this blog, it is important that you have a general understanding of the core and its anatomy. Despite what some people think, there is much more to the core than just the ‘six-pack’! (see Figure 1). A complex network of muscles work together to give movement and stability to the spine and pelvis; some of which lie superficial (e.g. six-pack and obliques) and others which lie deeper (e.g. transverse abdominis and diaphragm). Knowing what these muscles are, how they function, and which exercises target them is key for effective training and strength development.

 Figure 1. Overview of anatomy and function of the main core muscles

Note: It's important to recognize that these muscles don't work in isolation; they form a dynamic system that contributes collectively to core strength. Neglecting any part of this system can lead to imbalances and reduced overall functionality.

The core muscles, their functions, and targeted exercises:

Rectus Abdominis: The rectus abdominis (A.K.A the ‘six-pack’) is the sheath of muscle located at the front of the abdomen, primarily responsible for flexion of the trunk (like when doing a crunch).

Exercise examples: sit ups (target mid- abdominals), crunches (target upper abdominals), sit up with leg kicks (target lower abdominals) plank (all round).

Obliques: Divided into internal and external obliques. These muscles are situated on the sides of the abdomen and aid in rotation and lateral flexion of the spine.

Exercise examples: side planks, woodchoppers, pallof press, Russian twists (can increase difficulty by adding weight using a medicine ball or weight plate)

Transverse Abdominis: The deepest layer of the abdominal muscles which wraps around the trunk from front to back, acting as a stabilizer.  It also plays a crucial role in supporting the internal organs.

Exercise examples: pelvic tilts, dead bugs, plank, 100’s (pilates exercise). I personally found pilates a great way to understand and practice using my deep core muscles.

Diaphragm: It is a thin, dome-shaped, musculotendinous structure that separated the chest from the abdomen. Its primary function is to regulate breathing, helping to move air in and out of the lungs.

Exercise examples: Diaphragmatic breathing exercises 

Lower Back Muscles: Including the erector spinae and multifidus, these muscles support the spine and are essential for maintaining an upright posture. When contracting together, they extend the spine.

Exercise examples: hyperextensions, reverse hyperextension (can increase difficulty by adding weight using a weight plate).

The importance of core strength: why does it matter?

The core muscles, including the rectus abdominis, obliques, transverse abdominis, and lower back muscles help protect the internal organs of the trunk and pelvis. At the same time, they play a pivotal role in balance and coordination; providing movement, stability and support to the spine and pelvis (1-2). For this reason, core exercises are highly regarded when trying to recover from and/or manage lower back pain (3-5).

Beyond this, a strong core can help distribute forces more evenly throughout the body (6). Athletes can benefit from enhanced core strength to improve performance and decrease the likelihood of sports-related injuries (7), particularly those involved in sports with high-force rotational movements (e.g. golf, athletics throwing disciplines, baseball).

Incorporating core training into your routine

Building a strong core requires consistency and a well-thought-out approach. It is not just a matter of doing one hundred sit ups at the end of a workout. As an elite discus thrower, much of my training involves strengthening of the core and lower back. However, I understand that incorporating this type of training might be difficult for some regular gym goers. Here are some of my tips for integrating core training into your fitness routine.

1. Core circuits

Set aside dedicated time for core workouts at least two to three times per week. Consistency is crucial for seeing results and maintaining core strength over the long term. They don’t have to be hour long workouts. It can be as simple as adding a core circuit at the end of your programme, consisting of four or five of your favourite core exercises.

2. Incorporate into your warm-up

Do you find yourself skipping the core circuit at the end of a workout? Consider integrating the core circuit into your warm-up or within your workout, rather than skipping it at the end. Since compound exercises like squats and deadlifts engage the core, warming up is important. In saying that, you don’t want to totally exhaust your core before doing some of your big lifts. For this reason, I would suggest beginning with light exercises that target the deeper muscles (e.g. deadbug, pelvic tilts) and save the more demanding exercises for later in your programme.

3. Mix it up and disguise it

Developing core strength doesn’t have to be boring. Keep your core workouts interesting and effective by incorporating a variety of exercises. I find adding exercises that target the core as well as the lower/upper body to be helpful with this. For example: lunges with a twist holding a weight plate. This not only targets different muscle groups but can also disguise the fact that you are doing core. 

4. Find a partner

Everything is better together! Take your core workouts one step further by doing it with a partner. Not only will this help with motivation, but it opens up the door for more fun and creative exercises. Some examples:

• Sit ups variations with a medicine ball – throwing to your partner at the end.

• Sit ups where your partner add resistance on the way up and down

• Hanging leg raises where your partner holds out their hands and you touch them with your feet.

 References

1. Hsu, S. L., Oda, H., Shirahata, S., Watanabe, M., & Sasaki, M. (2018). Effects of core strength training on core stability. Journal of physical therapy science, 30(8), 1014–1018. https://doi.org/10.1589/jpts.30.1014

2. Almutairi, N., Alanazi, A., Seyam, M. et al. Relationship between core muscle strength and dynamic balance among hospital staff. Bull Fac Phys Ther 27, 24 (2022). https://doi.org/10.1186/s43161-022-00082-y

3. Chung S, Lee J, Yoon J. Effects of stabilization exercise using a ball on mutifidus cross-sectional area in patients with chronic low back pain. Journal of Sports Science & Medicine. 2013;12(3):533–41.

4. Kline JB, Krauss JR, Maher SF, Qu X. Core strength training using a combination of home exercises and a dynamic sling system for the management of low back pain in pre-professional ballet dancers: A case series. Journal of Dance Medicine & Science. 2013;17(1):24–33.

5. Macedo LG, Maher CG, Latimer J, McAuley JH. Motor control exercise for persistent, nonspecific low back pain: A systematic review. Physical Therapy. 2009;89(1):9–25. 10.2522/ptj.20080103

6. Hung, K. C., Chung, H. W., Yu, C. C., Lai, H. C., & Sun, F. H. (2019). Effects of 8-week core training on core endurance and running economy. PloS one, 14(3), e0213158. https://doi.org/10.1371/journal.pone.0213158

7. Lupowitz L. G. (2023). Comprehensive Approach to Core Training in Sports Physical Therapy: Optimizing Performance and Minimizing Injuries. International journal of sports physical therapy, 18(4), 800–806. https://doi.org/10.26603/001c.84525