Core Training – Part Deux

In addition to the 4 layers of abdominals I talked about in my last post, the core consists of other muscles that stabilize the spine, pelvis and shoulder girdle and run the entire length of the torso. Those muscles that create this solid base of support also help shift body weight, transfer energy from the center of the body to the “levers” or limbs and protect the back.

The “Other” Core Muscles

With our 4 layers of abdominal muscles are a handful of other muscles that help the core with its important duties. They are:

Erector Spinae: This group of muscles sounds more like a Transformer toy than the muscles that run along your neck to your lower back.

Multifidus: These spine rotators run under the erector spinae along the vertebrae.

Hip Flexors: 5 muscles make up the hip flexors that are found in front of the pelvis and upper thigh. They are the psoas major, illiacus, recturs femoris, pectinues and sartorius. Often they will tighten up and grip during abdominal exercises when the abs are weak.

Gluteus medius and minimus: The side of the hip houses these are the glute muscles.

Gluteus maximus, hamstrings and piriformis: Well known, this group is located in the back of the thigh and upper thigh leg.

Hip adductors: Otherwise known as inner thigh muscles.

These other core muscles aren’t as sexy to the training community as the 4 ab layers, but they are key to a strong back. In fact, when these muscles are under activated and weak, back pain often presents itself. You can have all the six packs you want, but if your lower back is weak, you’ll find yourself with a swayback posture and low back pain due to the strain on the spine.

The key to core training is training the whole core, not just the abs. Powerful movements of the arms and legs emanate from a strong core. The more stable and strong the core, the harder the levers can work whether during sports performance or in the daily adventure race that is functional fitness. So get to the balancing act of training BOTH sides of your core – front and back!

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Kerrie Ann Frey is the founder and owner of Fit Mom USA, a former stroller exercise-based program that has evolved in to an online presence with fitness, wellness, and nutrition information for all men and women. Her passion for fitness began with credentials including A.C.E. PT and LWMC and grew to include her true love – Pilates. She is West Coast Pilates certified and trains clients in several studios in the New Orleans area.