{"id":7645,"date":"2019-04-09T09:27:19","date_gmt":"2019-04-09T16:27:19","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=7645"},"modified":"2019-04-03T19:33:49","modified_gmt":"2019-04-04T02:33:49","slug":"core-beliefs","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/core-beliefs\/","title":{"rendered":"Core Beliefs"},"content":{"rendered":"

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YOUR CORE<\/p>\n

Your core, what is it? \u00a0Is it just your abs? Is it your low back and abs? \u00a0\u00a0When looking at the core it is important to realize that the abs play just a small part in the core. \u00a0Your \u201ccore\u201d actually consists of several muscles that help to stabilize the spine, pelvis, and shoulder providing a foundation for movement of the extremities (arms and legs). \u00a0In order to strengthen one\u2019s core all of these muscles MUST be worked. A stronger core will allow one to stand upright and move with more ease. A strong core is essential to allow energy to transfer as well as enabling one to shift their weight in any direction.<\/p>\n

So what muscles are in your core? \u00a0The following are the primary muscles and common movements to strengthen them:<\/p>\n

* Rectus Abdominus \u2013<\/strong> located in the front of the abdomen, this is most commonly referred to as the \u201csix-pack\u201d. \u00a0While many think you have upper and lower abs, it is actually this one muscle that you are able to see on individuals that have a low body fat %. \u00a0Crunches on the floor, ball, with feet in air, etc.\u2026 will target this area. This area also gets worked when you keep your stomach tight and in virtually any movement that engages the abs.<\/p>\n

*Transverse Abdominus (TVA) –<\/strong> located under the obliques, this is the deepest abdominal muscle. \u00a0It actually wraps around your spine for protection. This is a hard area to target and while not visible to the naked eye is extremely important in developing a solid foundation. \u00a0In order to incorporate the TVA think of sucking your belly button into up into your back. When you using a stability ball, bosu ball, Pilates ring or an unstable service the TVA is engaged in order to help you stabilize. \u00a0This is why crunches on a ball or more effective then on the floor.<\/p>\n

*External Obliques –<\/strong> located on the side and front of the abdomen. \u00a0These will be targeted when doing a twisting movement, such as: bicycle kicks, crossing one leg over and crunching and twisting, torso twist, etc\u2026<\/p>\n

* Internal Obliques –<\/strong> located under the external obliques. \u00a0Targeted in the same manner.<\/p>\n

*Hip Flexors \u2013<\/strong> located in the front of the pelvis and upper thigh. \u00a0Includes the Iliopsoas, rectus femoris, and tensor fascia lata. \u00a0You engage your hip flexors when you pull your knees to your chest and when doing a squatting movement. \u00a0Raising your leg in any direction will also work the hip flexors.<\/p>\n

* Hip Adductors \u2013<\/strong> located inner thigh. \u00a0Your adductors are worked when doing a plie squat (feet and toes out), brining your knees together, squeezing your inner thigh, etc.\u2026<\/p>\n

*Erector Spinae \u2013<\/strong> These three muscles run along your neck and lower back. \u00a0Hyperextension, super mans, opposite arm and leg raises, seated rows, etc.\u2026 are all great movements to target this important area. \u00a0The stronger one\u2019s back the less the abs have to work to stabilize. Many individuals sit at a desk or in their car all day and compress these muscles. \u00a0It is important to not only strengthen, but to stretch these muscles to prevent injury to the back.<\/p>\n

*Multifdus \u2013<\/strong> located under the erector spinae along the vertebral column. \u00a0These allow one to extend and rotate the spine and are targeted with the same movements listed under the Erector spinae.<\/p>\n

*Gluteus Medius and Minimus \u2013<\/strong> located at the side of the hip. \u00a0These muscles are what most people will refer to as your \u201cbutt\u201d. \u00a0They will be targeted with squats, lunges, pushing the leg away from you (behind), step ups, etc\u2026<\/p>\n

*Gluteus Maximus, Hamstring group, Piriformis \u2013 <\/strong>located in the back of the hip and thigh. \u00a0Same movements as above for the Gluteus Maximus. \u00a0To target the other two muscles, leg curls and stiff leg dead lifts are two great movements to target them.<\/p>\n

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IMPORTANCE OF A STRONG CORE:<\/em><\/strong><\/p>\n