30 Seconds SummaryThe Comprehensive Core Training Guide
- Core muscles include more than just abs and obliques, extending to trunk muscles involved in spinal functions.
- The trunk consists of thoracic and lumbar spine, which allow various movements such as flexion, extension, lateral flexion, and rotation.
- Different trunk muscles contribute uniquely to spinal movements, and exercises can often train more than one region at a time.
- Core muscles can function differently across various joints even within the same spinal region; for instance, the leverage of psoas major varies in different parts of the lumbar spine.
- Exercises for core training can be dynamic or isometric and should be selected based on specific training goals.
- Trunk flexion primarily engages muscles like rectus abdominis and obliques, with exercises ranging from crunches to planks.
- For trunk extension, intrinsic back muscles play a major role and can be trained through movements like reverse hypers and squats.
- Lateral flexion involves several muscles including obliques and quadratus lumborum, with exercises like side bends and side planks.
- Trunk rotation is facilitated by muscles like internal and external obliques, with exercises such as Russian twists and Pallof presses.
- Understanding core function during athletic performance or resistance training is key for selecting appropriate exercises to enhance strength and stability.
Stronger By Science
Cameron Gill
