Understanding the Anatomy of Your Core
By Fitness Atlantic Writer: Brian Cannone

Core strength and core training have been million dollar words for several years now. Though many people claim to do core training, few truly know how and even fewer know why. It seems that competitors train their "core" by doing some variations of a crunch, some variation of a twisting crunch, and some kind of back extension.

The first two exercises are supposed to target the abs & obliques, and back extensions are usually done only because other people do them too. There is very little understanding of what the core is, and how to exercise it effectively. A strong core that is properly engaged helps prevent injury and allows a person to lift harder and perform better. We will look at the anatomy of the core in order to understand what muscles are involved, and what exercises would target these muscles.

Our examination of the core will begin with the most superficial layers (the muscles we can touch) and work our way deep into we muscles we never think about, and much less consider targeting. The core, or trunk, is often given a generic definition consisting of muscles in the front and muscles in the back.

The muscles of the rectus abdominis make up the much-envied six-pack. Note that we are all anatomically built with six-pack; only some of us hide it with a layer of fat. The rectus starts at the bottom of the breast bone as well as the 5th, 6th, and 7th ribs. It connects to the pubic bone and pubic symphis. For a visual, think of the connection several inches below the belly button.

Next we have the internal and external obliques. The external obliques start on the lower eight ribs (5-12) and attach to the iliac crest, or "hip bone". If you place your right hand over your stomach to touch your left hip and then run your hand towards the center of your stomach you are tracing the path of the external obliques.

The internal obliques run at a 90 degree angle to the external, but have similar anatomical connections. The internal obliques start at the lower ribs (7-12), and connect on the outside part of the iliac crest.

The obliques and rectus share some connections via soft tissue, and act together in some fashion to create movement at the trunk and provide stability.

The transverse abdominus has been considered the moneymaker muscle in terms of core stability. This muscle acts like a corset and is the body's natural weight lifting belt. It creates a circle starting from the back and wrapping around the front to connect with the soft connective tissue shared by the rectus abdominus. It lays deep underneath the other abdominal muscles roughly around of the middle of the abdomen.

Create a "c" shape with both hands an place these around your side so that the thumb is behind and the fingers wrap around the front. This simulates the location and direction of the transverse abdominus.

The back side complements to the core include quadratus lumborum, and the erector spinae. The quadratus muscle starts at the posterior iliac crest, which is the bone of your waist on the back side near where a belt would go and connects to the last rib (also on the back side) and the lower vertebrae of the low back. Erector spinae are another group of deep muscle in the back that help with stability and function.

This is a long group of muscles that run along side, and the entire length, of the spine. It has connecting points near the level of the tailbone, and also near the base of the head.

Next we will examine the specific movements caused by these muscles and then appropriate exercises for them. This foundation is crucial to gain an understanding of using and creating a strong core and rock hard abs.

Note that in addition to the aforementioned, diaphragm, pelvic floor, latissimus dorsi, gluteus maximus, and trapezius also contribute to core stability .We acknowledge the importance of these muscles but will not be focusing on them in these articles.

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