When considering core muscles, our immediate association often involves actors or actresses flaunting well-defined six-pack abs. However, this visible muscle is referred to as the Rectus Abdominis (RA), which is typically discernible only when body fat levels drop below 10%. Achieving such low body fat percentages is very challenging and often reserved for our most elite athletes, and for most people this doesn’t have to be a realistic goal in order to live a healthy and functional life. Nevertheless, it remains crucial to acknowledge the importance of core training while adjusting our preconceptions on the matter.

The functional core encompasses the pelvic floor muscles and the Transverse Abdominis (TA). Originating from the lower back at the ribs and the top of the hips, the TA wraps around the torso horizontally, connecting at the front of the pelvis. This muscle acts like a broad belt, compressing the abdomen and enhancing stability during movement. The RA, running vertically from the top of the pelvis to the bottom of the sternum,  also has the function of abdominal compression. However, due to its anatomical structure, it is less adept at performing this function compared to the TA.

To effectively train the functional core, here are some recommended exercises to consider, listed from easiest to hardest.

Bent-Knee Fallout:

Lie on your back with your knees bent and feet on the floor. Inhale with your diaphragm and begin to engage your core by pulling your belly button towards your spine. Maintaining this core tension, allow one of your legs to fall to the side, becoming more parallel to the floor. Making sure that the opposite hip doesn’t raise off the ground during this movement. Keep this movement controlled throughout as we bring the leg back towards the center and repeat on the other side. Continue to alternate legs till you have completed roughly 10-15 repetitions/side.

Heel Slide:

Lie on your back with your knees bent and feet on the floor. Inhale with your diaphragm and engage your core by bringing your belly button towards your spine. Maintaining this core tension, exhale as you straighten one of your legs, keeping your heel just above the ground. Once your leg is straight out slowly bring your foot back to the starting position and continue to alternate sides, aiming to complete 10-15 repetitions/side.

Leg Drops:

Again begin by lying on your back with your knees bent and feet on the floor. From this position, raise your feet on the floor so your thighs are perpendicular to the ground. At this point, inhale through your diaphragm and engage your core. As you exhale drop one heel to just touch the ground, moving through the hip. Keeping the core tension, lift that foot back up and alternate sides aiming for 10-15 repetitions/side.

 

While the RA may be associated with a defined midsection, it is the deeper core muscles including the TA which play a vital role in stability and movement. Not only will a strong core give us more stability, it can also play a role in reducing pain in the sacral and lumbar regions of the spine as a load bearing muscle.  By including these movements into your routine, you will see improvements in stability, mind-body connection with the core, and a reduction in low back pain.

-Ascend Fitness