Consisting of the abdominal, lower back, and pelvic muscles, the core represents the central most point of stability from which bodily motion occurs. Acting as a fulcrum that allows the limbs to execute their desired path of movement, the core, in most basic terms, allows athletes to move their bodies athletically. Such athletic movements include proximal to distal actions in which movement is initiated from the trunk of the body and carried out through the limbs, i.e., kicking a soccer ball, sprinting down a runway, executing the perfect snatch. With all this in mind, however, the issue for discussion is not the significance of core work, but what actually constitutes core work.
Scattered throughout the Internet are a countless “6min abs” or “insane abs” types that do their job, in that they give workouts which sculpt aesthetically-pleasing abdominal muscles to show off at the beach, but that’s about it. Sure, all these articles mean well as they are trying to help people improve their physical appearance, but at the same time they are doing a great injustice to the unsuspecting athlete who believes these routines will improve their performance.
The figure above does not include all of the core muscles, but it does include those that are often neglected when programming a core strengthening workout. No one needs to be told to work on their abdominals or obliques because those two are both very visible and obvious places to target, but what about the muscles of the pelvic floor and the diaphragm?
As visible in the image, the diaphragm and the pelvic floor make up the top and bottom of the human core. When the diaphragm is contracted an increase in intra-abdominal pressure occurs which aids in stability. In addition, the pelvic floor muscles work in conjunction with the transverse abdominis as it contracts as well (1). Both of these muscles are very active in the core and if taken seriously will lead to increased athletic performance. Even though these muscles are small and not easily visible, they still are a part of the core and for that reason have value. Every core muscle to some extent, aids in athletic movement. From the core, force is generated and outside compressive forces are minimized. Failure to recognize these truths can result in muscular imbalance, poor posture, and the increased likelihood of injury. Some of the most prevalent injuries associated with incorrect, or lack of, core training are those that occur in the lower back. A weak lower back paired with strong abdominals can lead to an unwanted posterior pelvic tilt that is not optimal for athletic performance. When planning a core strengthening program think smart, address everything, and concern yourself with the long run goal of what you are attempting to achieve.
- Sapsford, R. Explanation of medical terminology (letter). Neurourol. Urodyn. 19:633, 2000.
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