Core Muscles: What They Are and How To Use Them

Whether you’re pushing a grocery cart or putting on shoes, you use your core to accomplish a lot of everyday activities. It also affects your balance, posture, and stability.

Contrary to popular belief, your core doesn’t just include your abdominal muscles. It also consists of muscles in your back and around your pelvis.

Your core, or trunk, includes your: 

• Erector spinae: The erector spinae is a group of three back muscles that extend up your trunk. It helps you stand up straight after bending over, as well as bend sideways and rotate your head. 

• Rectus abdominis: When you bend forward, you use an abdominal muscle called the rectus abdominis. It’s sometimes called the “six pack” muscle. 

• Obliques: Your internal oblique and external oblique help you rotate or bend your trunk. 

• Transverse abdominis: The transverse abdominis, which wraps around the front and side of your trunk, stabilizes your pelvis. 

• Multifidus: The multifidus in your back supports your spine. 

Other muscles that make up your core include your: 

• pelvic floor 

• diaphragm 

• glutes 

• muscles that attach to the pelvis (hamstrings, hip flexors, and hip adductors) 

Keeping these muscles strong helps stabilize your body, support your spine, and enhance your overall fitness.

Beginner moves

If you’re new to exercise or if you haven’t exercised in a long time, start with these beginner moves.

It may also be a good idea to consult with a personal trainer to talk about the right amount of reps and sets for your personal fitness level and goals.

Throughout these exercises, you’ll see the phrase “tighten your core” — but how do you know if you’re actually doing that?

One good way to start is to inhale, and as you’re doing that, imagine you’re bringing your belly button toward your spine. Hold your muscles tight in that position for a few seconds.

This feeling of braced stomach muscles is what it feels like to engage — or tighten — your core. 

Bridging

This pose activates your glutes to lift your hips, which helps train your core while toning your butt and thighs. 

1. Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down. 

2. Tighten your core and glutes. 

3. Raise your hips until your knees are in line with your shoulders. 

4. Hold for 10 to 30 seconds. 

5. Repeat 3 to 5 times. 

Crunch

Crunches are a classic core-strengthening move. The act of lifting your upper body works your abdominal muscles.

If you have occasional low back pain, do crunches with care — move slowly and start with just a few reps. If your low back pain is chronic, talk with a certified trainer or healthcare professional before attempting this classic crunch. It may not be the best option for you. 

1. Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Cross your arms across your chest. 

2. Tighten your core and relax your neck and shoulders. Tuck in your chin and lift your upper back, keeping your lower back, pelvis, and feet on the floor. Pause. 

3. Slowly lower your upper back to return to the starting position. 

4. Start with 1 set of 8 to 12 reps. 

Supine toe tap 

This is a basic Pilates exercise. It engages your core muscles while working your hips and legs.

Toe taps also place minimal pressure on your spine. If you have back pain, toe taps may be an ideal alternative to crunches. 

1. Start on your back. Lift your legs, with your knees bent to 90 degrees. Place your hands at your sides, palms down. 

2. Tighten your core. Lower your right foot and gently tap the floor, keeping your left leg still and your back flat. 

3. Raise your right leg to return to the starting position. 

4. Repeat with your left leg. 

5. Start with 1 set of 8 to 12 reps. 

Intermediate moves

As you get stronger, take it up a notch with these intermediate exercises. 

Plank

The plank is a full-body exercise that targets your core. It also strengthens your arms, shoulders, back, glutes, and legs. 

1. Start on all fours, with your hands below your shoulders and your knees below your hips. 

2. Straighten your legs behind you, keeping your feet hip-width apart. Tighten your core. 

3. Hold for 10 to 30 seconds. 

4. Repeat 3 to 5 times. 

To make this exercise easier, keep your knees on the floor, with your weight over your hands. Keep a straight line from your knees to your shoulders. 

Warrior crunch

This crunch variation works your core and lower body, including your thighs, glutes, and quads. 

1. Stand with your feet slightly wider than shoulder width and your toes turned outward. Put your hands behind your head and open your chest. 

2. Tighten your core and glutes. Bend your knees until your thighs are parallel to the floor.

3. Bend your torso to the side, moving your right elbow toward your right thigh. Repeat on the left side. 

4. Start with 1 set of 8 to 12 reps. 

Advanced moves

Once you’ve mastered intermediate moves, challenge yourself to an advanced core routine. These exercises will further build core strength by engaging your muscles in more complex ways. 

Mountain climber

This intermediate exercise combines a plank with knee movements, making it excellent for balance and core strength. 

1. Start in a plank with your hands below your shoulders. Tighten your core. 

2. Lift your right knee toward your chest, keeping your back straight and hips down. 

3. Return your right leg to the starting position as you simultaneously lift your left knee toward your chest. 

4. Continue alternating legs. Start with 1 set of 8 to 12 reps. 

Side plank with rotation

This exercise is an advanced version of the basic plank. Combining a side plank with arm movements strengthens your arms, shoulders, and obliques. 

1. Lie on your right side with your right forearm below your shoulder. Extend your legs, left foot on top of the right. Tighten your core. 

2. Lift your hips to form a straight line with your body. Raise your left arm straight up. 

3. Rotate your torso toward the floor and bring your left arm under your body. 

4. Rotate your torso again to straighten your left arm to return to the starting position. 

5. Start with 1 set of 8 to 12 reps. 

6. Repeat on the other side. 

If you have questions about Core Muscles: What They Are and How To Use Them, reach out to book your Pilates class today and work directly with an instructor.

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All Pilates activity should be done safely and if you have questions, reach out to your instructor at The Pilates Effect https://www.thepilateseffect.com/