Hello Fit Nuts!
So today I want to talk a little bit about the blessed CORE. Most people don't even know wheat they're talking about when they say, "I know I need to work on my core." So I'm going to give you some very valuable info that should help you understand what the core is and why it's so important to have a strong one.
The core protects the spinal cord and internal organs as well as supports circulation, it is also the foundation for all movement.
Did you know that your core consists of an "Inner unit" and an "Outer Unit"? Yes it does. Some people call the inner unit the "Stabilization System" and the outer unit "Movement System" because one serves to stabilize your spine while the other serves to move your body.
The Stabilization System of your Core consists of the following muscles:
1. Transverse Abdominis or TVA
2. Diaphragm
3. Multifidus
4. Pelvic Floor
The Movement System of your Core consists of the following muscles:
1. Latissimus Dorsi
2. Rectus Abdominis
3. External Oblique
4. Erector Spinae
5. Iliopsoas Complex
6. Hamstring Complex
7. Hip Adductor Complex
8. Hip Abductor Complex
Most people are so concerned with getting a blessed six-pack that they fail to train the Stabilizing System of the Core which can lead to Visceroptosis. WHAT is that? Visceroptosis: When the organs or viscera drop or fall down from their optimal position causing the dreaded pooch. If your TVA isn't strong enough to hold your organs in you will never, no matter how many crunches you do or how many miles you run, have a flat stomach let alone a six-pack.
Aside from the purely vain reasons you should train the Stabilization System of your Core there are many functional reasons you should train this system. A weak Core, from a stabilization standpoint, can lead to circulatory issues specifically with the lymphatic fluid throughout the body causing stagnation and higher chances of fungal and parasite infections and constipation - The end result being diminished energy levels and disease.
Here are a few of my favorite exercises specifically for training the Stabilization System of the Core:
1. 4-Point Tummy Vacuum
2. Prone Floor Cobra
3. Plank
4. Side Plank
