Date: Sep 11, 2017


It’s the very core of your body where a bunch of muscles come together. The central point is 3 inches below your belly button and it’s from that central point that you control the ability to fully contract TARGETED muscles to safely lift free weights, and get optimum use of resistance machines. In other words, you lift with your core.

People say they know what and where it is. But the truth is, they wouldn’t know where it is if they fell over it. It’s generally thought, by the uneducated, to be the abs and although the abs are part of the core there are also the muscles as listed below.

TRANSVERSE ABDOMINUS (TVA) The deepest of the abdominal muscles, this core muscle lies under the obliques (muscles of the waist). It acts like a weight belt, wrapping around your spine for protection and stability.

MULTIFIDUS MUSCLE. The Multifidus muscle is a thin, yet stiff, core muscle deep inside the spine. It stabilises each joint, makes each vertebrae work more effectively, and reduces the degeneration of the joint structures.

EXTERNAL OBLIQUES. These core muscles are on the side and front of the abdomen, around your waist, and lie on top of the internal obliques.

INTERNAL OBLIQUES. These core muscles lay under the external obliques, running in the opposite direction.

RECTUS ABDOMINUS. It’s a long muscle that extends along the front of the abdomen. This is the ‘6 pack’ that becomes visible with reduced body fat.

ERECTOR SPINAE. The Erector Spinae is a collection of 3 core muscles along the neck to your lower back.

You might hear some mention of ‘other core muscles’ however it will simply be a reference to a ‘core’ or ‘primary’ muscle used in a particular movement like throwing a ball, or swinging a golf club, or doing a bicep curl where the bicep curl is the ‘core or primary muscle to lift’. But it’s the core muscles around the abdomen that have to be flexed first to give stability to your posture so you can focus on the bicep, as the primary muscle used in the exercise. So, target the Bicep but, target the Core first.

Because you lift with your core, and because it’s a group of muscles like any other, they require specific exercises in order to gain strength. So training your core muscles is absolutely essential if you are going to have workouts that will produce good results.

Remember the core always comes first. It provides stability to your upper and lower body muscles when exercising thereby transferring power to the target muscles.

Hence the term; ‘Lifting with your core’.