Core and Abs
Having a strong core and abs is crucial both to overall physical strength and aesthetics. Whether you're training to be a varsity athlete or to look like Arnold Schwarzenegger, you're going to need to build up your core. In this article, we'll delve into the various muscles in the abdominal region, how to train them, and how a strong core can help you get closer to your fitness goals.
What muscles make up the core?
A common misconception is that the core is only the abs; however, there are many other muscles that make up the abdominal region, some of which are listed below:
The main abdominal muscles.
Rectus Abdominis: These muscles are commonly known as the "six-pack." They are located at the front of the abdomen between the transversus abdominis and help with core stability and movement.
Transversus (Transverse) Abdominis: This muscle lies behind the rectus abdominis, deep in the abdomen. They wrap around the spine and are the main stabilizing muscle for the core. The transversus abdominus supports your pelvis and spine and protects your internal organs in the core.
External Oblique: The external obliques are located on the sides and front of your abdomen and are used for twisting and turning motions.
Internal Oblique: These are located underneath the external obliques, which also help with twisting movements.
Together with other smaller muscles, these tissues work to stabilize your core and protect your midsection from injury. When your core is weak or injured, your upper and lower body may not work as effectively.
Why train your core?
Having a strong core is essential for all athletes, regardless of the sport you play. Training the core can be key for athletes looking to push their fitness and performance to the next level. Here are some ways a strong core can benefit you:
Balance/stability: Your core muscles are necessary for steadiness, which most sports rely on. Having better stability can make it easier to maneuver around the field and is additionally useful in everyday life.
Overall physical strength: Core muscles support the rest of the muscles in your body. This allows you to utilize your upper and lower body more efficiently. One of the core’s main functions is to allow you to transfer energy between your upper and lower body, leading to more power in your movements. For athletes, this translates to a stronger swing, throw, or kick.
Endurance: A strong core helps reduce fatigue and improve endurance. For runners, core work can help them run faster for longer periods of time. Boxers as well need a strong core to persist through strong hits to the abdomen.
Injury prevention/improved posture: Another important function of the core is to protect your back and spine and improve your posture. When your core is weak, your body won’t be as capable of handling excessive pressure coming from lifting something heavy. Thus, a strong core will make you more injury-resistant.
The Six-pack
Many seek the aesthetic goal of having a “six-pack” though are often disappointed after they go through numerous rounds of planks with no signs of progress. Although tons of websites online claim to show you how to get a six-pack in one week, three days, or even five minutes, it’s just not that simple.
There are two main components to getting a six-pack. First, you have to train your core muscles, so that they will grow and become more visible. This takes time and cannot happen within a short period. However, the larger component to visibility is body fat. If your abs are not showing, that does not necessarily mean you have a weak core, but may instead be because you have too much subcutaneous belly fat. Burning that fat is a key factor to helping you attain a six-pack.
Having low body fat can be dangerous, however. You need to make sure that you aren’t sacrificing your nutrition and health in attaining this goal.
Core exercises
Here are some exercises you can use to strengthen your core:
Bicycle crunch
Bridge
Plank
Jackknife sit-ups
Leg raises
There are a plethora of other exercises that train your core, both directly and indirectly. Doing other exercises, such as push-ups, can activate your core muscles as well. Running also builds your core and is a viable option too.
Conclusion:
A strong core is necessary for athletes looking to perform their best. By providing stability and strength to the whole body along with protecting the back and spine, core muscles are essential to the body’s function and should not be neglected. Developing a strong core is not only an athletic benefit, but an asset in day-to-day life as well. If you haven’t trained core already, it’s definitely worth giving a try.
Sources:
Barber, Aaron. “Core Stability: What Is It and Why Is It Important?” Nationwide Children's Hospital, 5 July 2018, https://www.nationwidechildrens.org/family-resources-education/700childrens/2018/07/core-stability.
Bubnis, Daniel. “6-Pack Abs: What They Mean and How to Get Them.” Healthline, 15 November 2021, https://www.healthline.com/nutrition/best-ways-to-get-abs. Accessed 2024.
“Core exercises: Why you should strengthen your core muscles.” Mayo Clinic, 22 September 2022, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751.
“Exercises to improve your core strength.” Mayo Clinic, 25 August 2023, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20546851.
Ribaudo, Anna. “A Guide to Your Core Muscles, from a PT.” HSS, 12 February 2024, https://www.hss.edu/article_what-are-core-muscles.asp.