A Strong Core for Form

Be honest, how often do you workout your core? Once week? Maybe once a month… Along your fitness journey, exercising all parts of the body is the only way to encourage correct muscle development. So when it comes to skimping on your core exercises, you aren’t doing yourself any favors.

Your body’s foundation of stabilization is your core, and ignoring such a fundamental part of posture can inflict imbalances and hinder proper development in your future. This can lead to more than a disproportionate looking physique. Without core strength you can end up putting strenuous amounts of weight and pressure on your lower extremities, this can eventually lead to pulled muscles and painful spasms in over-trained muscles.

Being aware of all aspects of the core allows you to develop the best stability and grounds to work off of. Contrary to popular belief, your core is not made up by merely your abdominals.


There is a reason your core is referred to as the “powerhouse.”  Your core, or lumbo-pelvic-hip complex, consists of 29 muscles ranging from the upper back to your hamstrings. These muscles are reinforcers, stabilizers, and protectors of forces when they are performing correctly allowing constant functional movement. These muscles include;

  1. Rectus abdominis
  2. External Obliques
  3. Internal Obliques
  4. Transversus Abdominis
  5. Quadratus Lumborum
  6. Erector Spine
  7. Multifidus
  8. Semispinalis
  9. Latissimus Dorsi
  10. Iliopsoas
  11. Pelvic floor
  12. Gluteus Maximus
  13. Gluteus Medius
  14. Gluteus Minimus

If you thought you weren’t neglecting your core, think again. A full core training regimen should consist of exercise that works out the back, abdominals, glutes, and hamstrings. While doing 100 sit ups may strengthen your abdominals there are several other functional exercises required in order to develop a strong and mobile powerhouse.

Providing your body with it’s much needed core workouts…

  1. Allows all muscles to work together with ease.
  2. Prevents injury that may have otherwise developed due to muscle imbalances.
  3. Improves flexibility, balance, and coordination
  4. Influences good posture which is also linked to an increased sense of confidence
  5. Allows the body to distribute weight and aids in force absorption/ transferring of forces
  6. Aligns the spine and pelvis properly
  7. Develops an aesthetically pleasing abdomen


Core training is one example as to why the NCEP is so passionate about implementing functional training into their lessons. Functional training is not isolated, it’s all encompassing, developing a greater connection within muscle groups for increased coordination and mobility.  



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