Core Strengthening: Beyond the Six-Pack

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Core Strengthening: Beyond the Six-Pack

Everyone has heard of their core, but do we really know what it is? Most people associate their core with having a six-pack of abs. But did you know that the core extends far beyond the abdominal muscles you can see? A strong core is essential not just for aesthetics but for overall function, injury prevention, and optimal performance in daily life and sport.

What Exactly Is the Core If Not Chiseled Abs?
The core is a complex system of muscles that work together to provide stability, balance, and power. These muscles are located in your pelvis, hips, lower back, and abdomen. They can be further broken down into two categories: deep “stabilizers” and superficial “movers”. One of the movers is the Rectus Abdominis, the “six-pack” muscle that helps with forward flexion of the trunk. Although these muscles are important, today’s focus is on the “deep stabilizers”, also known as the “deep core muscles”.

The Deep Core Consists Of:
1. Diaphragm— yes, your breathing muscle! Breathing plays a huge role in stabilizing the core.
2. Pelvic Floor — These muscles support the pelvic organs and contribute to core stability.
3. Transverse Abdominis (TVA) — A deep abdominal muscle that acts like a corset, providing core stability.
4. Multifidus— Small but mighty muscles along the spine that assist with stability.

Why Should We Care About Deep Core Strength?
You may be wondering, why focus on the deep core if it won’t give you a six-pack? The deep core plays a crucial role in treating pain, preventing injury, increasing performance, and making everyday function easier.

Low Back Pain and the Importance of the Deep Core
Trunk strength and endurance tend to decrease in patients with low back pain. In chronic cases—where pain persists for more than three months—the timing of deep core muscle activation can be affected. If these muscles are not turning on or firing at the right time, it can lead to instability and prolonged discomfort. Strengthening the deep core helps retrain these muscles, providing better spinal support and reducing pain. A strong core also distributes forces evenly, reducing strain on the spine and joints.

Injury Prevention
A weak core can lead to poor movement mechanics, increasing the risk of injury in both daily activities and sports. A stable core reduces the likelihood of lower back pain and other injuries by keeping the spine supported.

Performance Improvement
Athletes rely on core strength for power, balance, and efficiency in movement. Whether you are running, lifting, cycling, or playing sports, a strong core enhances performance by improving movement control and force transfer.

Everyday Function
From bending down to pick up something to tying your shoes to carrying groceries or sitting at a desk, your core is engaged in almost every movement you make. A stable core helps maintain good posture, reducing strain and fatigue throughout the day.

Who Can Benefit from Core Strengthening?
The short answer: everyone! Whether you’re an office worker who sits for long hours, a weekend warrior hitting the trails, or a high-performance athlete, a well-conditioned core is essential for movement efficiency and long-term health.

How to Strengthen Your Deep Core
Effective core training involves more than just crunches. A well-rounded program should include stabilizing exercises, anti-rotation, and anti-extension movements. Some examples include:

1. Dead Bugs:

  • Start by lying down on your back on an exercise mat.
  • Lift both legs up into a table top position (knees and hips bent at 90 degrees).
  • Raise your arms so they are both pointing straight towards the ceiling.
  • Maintaining a neutral spine, extend your right leg forwards whilst simultaneously raising your left arm overhead in a controlled manner.
  • Return your arm and leg to the starting position, then switch to repeat the movement on the opposite side.

2. Heel Slides:

  • Start by lying down on your back with both knees bent.
  • Slowly slide one heel out by straightening the knee.
  • Slide your heel back to its starting position with and repeat the movement on the opposite side
  • For an added challenge, do the same exercise starting in a bridge position:

3. Bird Dogs:

  • Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
  • Reach one leg up and out so it’s in line with your back, and reach the opposite arm straight out in front.
  • The arm and leg travel out together, then back to the starting position.
  • Switch sides.

4. Diaphragmatic breathing (breathing deep into your belly):

  • Lie on your back on a flat surface or in bed, with your knees bent.
  • Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
  • Breathe in slowly through your nose so that your stomach moves out, causing your hand to rise. The hand on your chest should remain as still as possible.
  • Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips

5. Pallof Presses:

  • Set up the cable machine or resistance band so that it sits at chest height.
  • Stand sideways to the machine or band and grip the attachment with both hands at chest height, then take a few steps out to the side and backwards so that the band or cable is providing resistance.
  • With a neutral spine, extend both arms to press the cable or band forwards until the arms are fully extended.
  • Revert the movement by slowly bringing the pulley back towards your chest.

How Do I Know If I Am Activating My Deep Core?
If you’re unsure whether you’re activating your deep core correctly, a physiotherapist can help assess your technique and guide you through proper engagement. With expert guidance, you can gradually build core stability and progress your exercises to help prevent injury and improve movement efficiency.

Written by: Evelina Michniak