Click here to Download: 4 Week program for addressing core weakness
Defining the Core
The core is more than just a six-pack or defined obliques. While these muscles may be aesthetically pleasing, they represent only a small part of the core musculature and do not fully capture the concept of functional core strength. The core includes the muscles of the abdomen, lower back, pelvis, and hips, all working together to stabilize the spine and pelvis during movement.
Core Muscles
| Region | Muscles | Function |
| Anterior | Rectus abdominis, Transverse abdominis | Trunk flexion, abdominal compression |
| Lateral | Internal and external obliques | Trunk rotation and lateral flexion |
| Posterior | Erector spinae, multifidus | Spinal extension, posture |
| Deep core | Transverse abdominis, multifidus, pelvic floor, diaphragm | Core stabilization |
| Pelvic/hip | Gluteus medius/maximus, iliopsoas | Pelvic alignment, hip stability |
Symptoms of Weak Core.
- Low back pain
- Poor posture
- Difficulty with sit to stand transition
- May experience constipation or other digestive issues
- Holding your breath with core exercises
If any of these symptoms feel familiar click the link to download the 4 week program to improve awareness of the core musculature and strengthen functionally to improve core stability and function.
4 Week Program Outline
Week 1- Activation and Awareness
Week 2- Stability and Endurance
Week 3- Dynamic Control and Strengthening
Week 4- Functional Integration