What are the Core Muscles?
The list of muscles that make up the "core" is somewhat arbitrary and different experts include different muscles. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. We are then able to generate powerful movements of the extremities. The following list includes the most commonly identified core muscles as well as the lesser known groups. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Muscles that accomplish this goal include:
- Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.
- Erector Spinae- This group of three muscles runs along your neck to your lower back.
- Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
- External Obliques - located on the side and front of the abdomen.
- Internal Obliques - located under the external obliques, running in the opposite direction.
- Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
- Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include:
- Gluteus medius and minimus - located at the side of the hip
- Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.
- Hip adductors - located at medial thigh.
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