When it comes to getting fit, most people chase big lifts or visible abs. But the truth is, real, usable strength starts from the centre — your core. If your goal is to move better, lift safer, and prevent injuries, developing core stability is essential.
What Are the Core Muscles?
Core muscles refer to the group of muscles located in the trunk and pelvis that work together to stabilize and support the spine, pelvis, and shoulder girdle. They are essential for maintaining posture, balance, and overall functional movement. Your core includes far more than just the visible abs (rectus abdominis). It’s a deep, interconnected system of muscles that stabilizes your spine and pelvis. This system includes:
Primary Stabilizers:
- Transverse Abdominis – the deepest abdominal layer, increases spine stiffness during movements
- Multifidus – provides inter-spinal stability, controls intersegmental spinal motions
- Pelvic Floor Muscles – local stabilizer, improving intra-abdominal pressure
- Diaphragm – local stabilizer, primary muscle of respiration, increases intra-abdominal pressure
Movers:
- Internal and External Obliques – connecting the pelvis and ribcage to the spinal fascia, control rotation and side-bending, maintain abdominal pressure
- Rectus Abdominis – the outer “six-pack” muscle
- Erector Spinae – supports posture and spine stability
- Quadratus Lumborum – helps stabilize the pelvis and lower back
What Is Functional Strength?
Functional strength means strength that helps you move efficiently and powerfully in everyday life — not just in the gym. It’s about real-world ability:
- Carrying groceries
- Bending to pick up an item
- Playing sports
- Squatting for gardening
- Reacting quickly to avoid a fall
Functional strength relies heavily on core stability, which keeps your body aligned and balanced during all these movements.
Why Core Stability Matters
- Spinal Protection: Your core acts like a natural brace. It supports your spine during movement, reducing strain and protecting against lower back injuries.
- Better Movement Efficiency: With a strong, stable core, energy transfers more efficiently between your upper and lower body. That means better performance in everything from running to lifting.
- Improved Balance and Coordination: Whether you’re stepping off a curb or dodging an opponent in a game, your core helps maintain balance and control.
- Injury Prevention: Weak core muscles can lead to poor movement mechanics, which often result in injuries — especially in the back, knees, or hips.
- Lifting Power: Deadlifts, squats, and overhead presses all require a strong core to safely transfer force and prevent collapse under load.
How to Activate Core Muscles
Before diving into exercises, it’s essential to learn how to activate your core. Activating these muscles can help prevent injury and enhance your performance in everything from lifting to daily activities.
- The Bracing Technique: The bracing technique is the most fundamental way to activate your core muscles, especially during lifting. Here’s how to do it:
- Step 1: Take a deep breath in, expanding your diaphragm as if you’re about to get punched in the stomach. Imagine creating a “belt” around your midsection.
- Step 2: As you inhale, tighten your abdominal muscles (like you’re going to brace for impact). This should involve the entire core: transverse abdominis, obliques, and rectus abdominis.
- Step 3: Hold the tension while keeping the natural curve of your spine. Practice holding this tension while breathing out, and it will become second nature as you work through exercises.
2. Breathing and Activation Together: A great way to ensure proper core activation is to combine breathing with movement.
For example:
- Inhale deeply to fill your diaphragm.
- Exhale through your mouth and draw your navel towards your spine, engaging the entire core.
- Hold this contraction through the duration of your movement or exercise to maintain full core engagement.
If you need help to activate & strengthen your core whether that be for sport or daily life, reach out to our qualified physiotherapists.
