CORE MUSCLES PROTECT VITAL ORGANS & KEEP YOU UPRIGHT

YOUR CORE: EXACTLY, WHAT IS IT?

Usually, when we talk about “the core” we refer to the entirety of your torso between the sternum and the pubic bone.  In the world of fitness, the word "core" often conjures up an image of abs, which is short for abdominal muscles.  But that term is interchangeable, or at least gets confused, between the abdominal wall, abdominal cavity, abdomen, abdominal muscles, and abdominal organs.   

Your abdomen is that part of your core that contains the digestive organs:

the part of the body of a vertebrate containing the digestive organs; the belly.  In humans and other mammals, it is bounded by the diaphragm and the pelvis. 

So your abdomen is part of your core.  But what I want to draw your attention to are your core muscles, which form the connective tissues that join to your ribs, to your hip, and which give you the ability to turn, twist, bend, and so forth, all the actions that we take for granted.  

It's easy to know what our bones do.  Our vertebrae, ribs, femur, etc. all keep us upright.  Olga Kabel explains that 

our core musculature [is] a tightly wrapped package protecting the internal organs. Here you have muscles running across the body (transverse abdominis), diagonally (external and internal obliques) and from top to bottom (rectus abdominis at the front, quadratus lumborum and erectors at the back). So this is the first purpose of your core musculature – organ containment and protection. 

Pointing out the obvious, she adds that

Structurally we will notice that this part of your body doesn’t have many bones (except for the spine and some floating ribs), yet it contains many important internal organs that need to be kept safe and sound. Without the bony structure to rely on, the entire area needs to be wrapped up tightly to maintain the integrity of its contents. 

Let's take a look at the muscles that make up your core.

1. Rectus Abdominus: These are the muscles people usually mean when they talk about the ‘abs.’ They are a flat band of muscle that runs from your sternum to your pelvis. This is the muscle that produces that obvious, six pack look.

2. Internal Obliques: These muscles run from your lower rib cage into your pelvic iliac crest. Your iliac crest is the top, outer part of your pelvic bone. They are located underneath the external obliques.

3. External Obliques: These muscles run in a diagonal from your lower ribs to the iliac crest, along the side of your torso.

4. Transverse Abdominus: This is the deepest of the ab muscles and wraps around your spine to provide your body with stability.

[The photo below is intended to show the layers of abdominal muscles.  Note how the layers are cut in that diagram.  That is for effect.  Do not imitate that in your own life.  Surgery should be the last resort, a kind of survival effort that keeps you from dying.  And while it's true that doctors and surgeons might sell a surgery in that light of "your survival depends on it," be careful.  For once you have a surgery of any kind it means that you cannot get that tissue back and that area is actually weakened.  So don't get cut.  Get well.  Exercise instead.]

The following video does a good job of showing you where they're located in contrast to other muscles and what function they serve. 

CORE MUSCLES CONTINUED

Latissimus Dorsi: These muscles connect from your lower spine, along your lower back and into your lower ribs. They are the largest muscle in the back. These muscles help with rotation of the shoulder joint and help with extension and lateral movements in the spine.

Trapezius: These are triangle shaped muscles that run from the mid back into the shoulders. These muscles help with shoulder movement and rotation.

When building your core, you cannot neglect strength and stability which is why it is supremely important that you focus on all these muscles, the obliques in particular. Some great moves that use all these muscles are things like planks, v-sit ups, kettlebell swings, and bicycle crunches.

What's interesting about the structure of our core is that it is organized "vertically, horizontally, [AND] diagonally."  Olga Kabel explains

Because of the way our core musculature is organized (vertically, horizontally and diagonally), it allows a great range of movement in the trunk. It allows us to bend forward, backwards, sideways, twist and do combinations of those.

This video is worth a few minutes.

Modern lifestyle contributes to a weak core:

It is therefore important to work on your core.  Why?  What's the big deal if we don't, and what are the benefits if we do?  If we don't work our core, whose most important function is to expel things, like a bowel movement, babies, and air, these muscles get weak and are unable to perform vital functions.  So there's that.  Here's a short list of everyday things we do with these muscles.  Reminder: strengthening these muscles can keep you looking and moving young.  

From HealthHarvard.edu. 

Everyday tasks 

Bend to put on shoes or scoop up a package.

Turn to look behind you.

Sit in a chair or simply stand still.

Bathing or dressing, for example, call on your core.

On-the-job-tasks

Jobs that involve lifting, twisting, and standing all rely on your core muscles.  

Sitting at your desk for hours engages your core as well. 

Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore.

Balance and Stability.  Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance.  Viewed this way, core exercises can lessen your risk of falling.

Good posture.  Weak core muscles contribute to slouching.  Good posture trims your silhouette and projects confidence.  More importantly, it lessens wear and tear on the spine and allows you to breathe deeply.  Good posture helps you gain full benefits from the effort you put into exercising, too. 

So work on your core. 

BUILD YOUR CORE

1)  Try surfing exercises.

2)  Strengthen your Posterior Pelvic Tilt.  

3)  Strengthen your Anterior Pelvic Tilt. 

4)  Start out with knee lifts and graduate to leg lifts.  Keep going.