What IS Your Core?

When we think core, we tend to think of “six-pack” abs. However, this is only one of the muscles, known as the rectus abdominus that comprise our core. The “core” refers to the entire region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm.

The main muscles of the core region include

Transverse abdominus- The layer of muscle inside the abdominal wall
Obliques (internal and external)- The layer of muscle on the lateral (i.e. side) part of the abdomen, right beneath the rib cage.

Rectus abdominus- A paired muscle running vertically on each side of the front wall of the abdomen; this is the muscle group that we see in the “six-pack” configuration.

The quadratus lumborum- This is a very important muscle for pelvic stability, structural alignment and functional efficiency. This muscle attaches your pelvis to your spine and ribcage. It is involved in movement of your spine, maintenance of proper posture and stabilization of your ribs. When we sit down the quadratis lumborum is engaged and contracted. If we sit all day long, this muscle shortens and becomes fatigued. If your quadratus lumborum is weak or tight, this could contribute to poor posture such as an anterior pelvic tilt, a postural deficiency in which the stomach protrudes and the lower back and pelvis are pulled in. This puts strain on your lower back and contributes to lower back pain, one of the most common medical conditions in the U.S.

Diaphragm- A sheet of internal muscles that extends across the bottom of the rib cage. The diaphragm separates the chest cavity from the abdominal cavity. When the diaphragm contracts, it pushed the ribcage up and out, allowing air to fill the lungs. When this muscle relaxed, air is exhaled. 

As you can see, the core is made up of different muscles that work together to provide the stability that you need to function each day.