Learn why and how
to strengthen your core—which when properly maintained can help control everything from balance to breathing.
The back, side and abdominal muscles make up the core. They work together to align your pelvis and spine, and to control arm and leg movements. A strong core helps prevent falls, guard against injuries during exercise and relieve pressure on joints by keeping your body in the correct alignment as it moves. A weak or imbalanced core may eventually contribute to lower back or knee pain.
what is the
core
?
What muscles make up the core?
Learn the locations of the major and minor core muscles.
The rectus abdominis is a long, segmented pair of muscles down the middle of your abdomen. The transversus abdominis are beneath the obliques on both sides. Both stabilize your trunk while moving.
BALANCE
The external obliques are a pair of flat muscles on either side of the rectus abdominis (the internal obliques lie just beneath the external). The obliques work together to allow your trunk to twist and turn.
ROTATION
The group of erector spinae muscles runs along the length of the spine on both sides. This muscle group helps straighten the back and maintain good posture, and assists with rotating the back.
ALIGNMENT
The gluteus medius and gluteus maximus, collectively the glutes, are on the backside. They help hips rotate and propel legs for walking and other movements. They also stabilize the pelvis for balance and posture.
MOBILITY
The latissimus dorsi is a back muscle that stretches behind the arm on each side. It helps control arm movements and assists with breathing by lifting the rib cage and improving inhalation.
BREATHING
A minor core muscle, the trapezius stretches from the base of the neck to the middle of the back. It helps stabilize the spine, maintain good posture and assists with moving the torso, arms, shoulders, neck and head.
STABILITY
If your core is weak,
the muscles will be less successful at supporting your spine. This forces your body to rely on spinal bones and ligaments for support, creating strain.
What does the core do?
Here are six ways the core muscles help make everyday moves and tasks easier and safer.
transversus abdominis
internal obliques (beneath external)
rectus abdominis
transversus abdominis
external obliques
gluteus maximus
gluteus mEDIUS
erector spinae
latissimus dorsi
trapezius
TO THE
CORE
SHARE
Motion
