How to develop and focus on core exercises?

Core, Core, Core! Seems like you can’t hear enough about it, and everyone's talking about it. Well, here goes that word again! The reason why you’re probably hearing so much about it because it's important to your body. It's actually the foundation of all your movements throughout your body. It's also responsible for holding and connecting your upper and lower body together. One thing I would like for you to know is that your core is made up more than just your abdominal (abs). I know when we normally here core, we automatically think abs and that's it. I guess the reason why is because of the commercials or infomercials that's shown to us when talking about the core. But, There are several muscles that lie between your hips and shoulder that help keep your spine in tact and allow your body torso to rotate or bend. Check out the pictures below to see the areas that make up your core, then I'll explain a little detail in how they work.

From the pictures above, the areas that make up your core is the diaphragm (The top part of your core). The above picture doesn't show the part specifically but it's above the linea alba. Those areas include your diaphragm, which is the top part of your core, the Transverse Abs, your internal and external obliques, rectus abdominis, the erector spinae, and the multididus.

External Obliques: They're located on the front and side of the abdomen

Internal obliques: These obliques are located under the external obliques going in the opposite direction

Rectus Abdominis: They're located around the front of the abdomen and mostly referred to as the 6 pack

Erector Spinae: This part of consists of 3 muscles that run down from your neck to your lower back

Multidifus: They're located beneath the erector spinae down the vertebral column and are responsible for extending and rotating the spine

Tranverse Abdominis (TVA): They're the deepest of the Abdominal muscles, which are the muscles of your waist and wraps around the your spine. This muscles give your spine the stability and protection it needs to function

Hip Flexors: They're located in the front of the pelvis and upper thigh area and have a lot of parts that make up the hip flexors. They include illiacus, psoas major, pectineus, rectus femoris, and sartorius

Hip Adductors: They're located at the medial thigh area

Gluteus maximus: This is your buttocks area. This area is extends to your hamstrings and piriformis (the back of the hip)

Gluteus medius and minimus: They're located at the side of the hip



Now, that you know what your core consists of, it's time to figure out how to work them effectively.

AND IT'S MORE THAN CRUNCHES!!!!!!!!!!!

I like to do exercises that challenge the rotation of my core. The key is to move or perform a movement from your adominals. How many times have you seen people in the gym or in videos doing crunches with their hands behind their heads looking like they're about to pull their neck from their body? I just be praying that they don't hurt their neck. When doing that, it's not effectively engaging the core like they think it's doing. If you're doing those, try lifting from your core rather than pulling on your neck & see how much of a challenge it really is. If you can't get it right away, then that's okay. In the mean time, practice on just holding your abdominals for as long as you can in a position slightly off the floor, in which your shoulder blades are not touching the floor. Take baby steps to strengthen your core & be careful.