By. Austin Blount, Personal Trainer
Gymnastics Strength Training

 

When we train the core, we are strengthening the framework/structure of our body.  Core is all too often thought of as just our 6 – pack. It’s much more than that!  

Here are a few ways to expand your mind and change the way you train.  

 

1:)  Any muscle that attaches to your spine and/or pelvis is part of your core.

2.)  Any muscle that works synergistically to stabilize or keep you aligned (your pelvis, spine, ribs and overall posture) are part of your core

3.)  Any muscles you use to balance yourself during any exercise are part of your core

 

To put it simply, abs are just one area that synergistically work to keep your body aligned, balanced and strong.  Whether you are walking, running, deadlifting, bench pressing, jumping, even getting out of a chair, you’re using core muscles.

 

Any overall breakdown……This will not include all the muscles, but it will give a good idea.

Shoulders/Back

Posterior

  • Trapezius
  • Rhomboids
  • Latissimus Dorsi
  • Deltoids
  • Erector Spinae
  • Multifidus

Anterior

  • Pectoralis
  • Deltoids
  • Transverse abdominis
  • Rectus Abdominis

Pelvis

Posterior

  • Quadratus Lumborum
  • Multifidus
  • Gluteus Maximus
  • Hamstring group
  • Latissimus Dorsi

Anterior

  • Psoas
  • Quadriceps
  • Hip Flexors

 

This is far from all the muscles that take part in core development, alignment, considering I haven’t mentioned any lateral or medial, but it gives a good idea about core being more than just abs.

 

My athletic foundation is gymnastics.  We are known for our core strength. Here are some basic Isometric gymnastics shapes that train as many of core muscles as possible.

 

Hollow

 

Arch

 

Arch with depressed scapula and external shoulder rotation

 

Side plank for Oblique activation

 

An efficient core will enhance every part of your fitness and your lifting ability, and yes, you can still have your toned stomach.