
Your core is made up of several muscles that work together to provide stability, balance, and posture. The main core muscles include:
- Transverse abdominis: Located deep in the abdomen, stabilizes your pelvis, and maintains internal abdominal pressure, which helps hold organs in place.
- Rectus abdominis: Runs from the ribs to pubic bone, also known as the “six pack” muscles.
- Obliques: Lets you rotate your trunk. For example, if you twist your abdomen to the right, your left external oblique muscles contract, and if you twist your abdomen to the left, your right internal oblique muscles contract.
Other core muscles include the following:
- Pelvic floor muscles
- Multifidus
- Erector spinae (sacrospinalis), especially the longissimus thoracis
- Diaphragm
- Lumbar muscles
- Quadratus lumborum (deep portion)
- Deep rotators
- Latissimus dorsi
- Gluteus maximus
- Trapezius
How can you strengthen your core muscles?
Core strengthening is an important part of any fitness program. Any exercise that involves using your back and abdominal muscles in a coordinated fashion strengthens your core. Here are 3 examples.
Bridges
- Start on your back and bend your knees.
- Your back should be in a straight but neutral position, neither arched nor pressed on the floor.
- Make sure your shoulders, upper body, hips, and knees are in a straight line.
- Slowly, raise your hips off the floor, keeping your abdominal muscles engaged, until they are aligned with your shoulders and knees.
- Without losing your form, hold this position as long as you can.
- Slowly, bring your hips back to the floor.
Crunches
- Start on your back with your knees bent.
- Your feet should be hip-width apart.
- Cross your arms around your shoulder.
- Tighten your core muscles, tuck in your chin, and slowly lift your upper back without lifting your lower back or feet from the floor.
- Hold this position for 1-2 seconds.
- Go back to the starting position by lowering your back.
- Perform 8-2 reps as 1 set.
Planks
- Start on all fours, placing your hands below your shoulders and knees below your hips.
- Straighten your knees and place your feet hip-width apart.
- Tighten your core and hold this position for 10-30 seconds, gradually progressing to one minute.

SLIDESHOW
Pictures of the 7 Most Effective Exercises to Do at the Gym or Home (and Tips to Improve Form) See SlideshowWhat are the benefits of core exercises?
Improve balance and stability
A strong core helps you maintain balance and stability when performing routine activities such as bending down to tie your shoes, reaching for something over your head, etc.
Tone ab muscles
Aerobic activities reduce abdominal fat around your abs, and core exercises tone the muscles that shape your abdomen.
Relieve back pain
Strengthening core muscles can help correct poor posture and relieve back pain.
Health News
- FDA Panel Backs RSV Vaccine for Infants, Some Toddlers
- Seniors: Stay Social, Active for 'Optimal Aging,' Study Shows
- Diabetes Med Metformin Might Help Prevent Long COVID
- Disability a Growing Concern for U.S. Cancer Survivors
- Smoke From Wildfires Is Especially Tough If You Have Asthma. Here’s How to Protect Yourself
More Health News »
Health Solutions From Our Sponsors
Core exercises: Why you should strengthen your core muscles. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
Top What Are the 3 Main Core Muscles Related Articles
Flat Abs Pictures: 9 Exercises and Lifestyle Tips
Having a flat stomach makes you look great and feel great. But how do you get the flat abs you dream of? Learn how with step-by-step instructions for performing the best abdominal exercises.Low Back Pain: 11 Stretches & Exercises for Relief
One of the best low back pain treatments is exercise. Whether your pain is in the lower left or lower right back, learn more about low back pain exercises--what works, and what doesn't. Discover severe low back pain relief through various gentle workouts designed to protect and strengthen the lumbar, core, and other related back muscle groups.Healthy Aging: Causes of Muscle Weakness
From aging to illness, many things can cause your muscles to get weaker. Learn about the causes and what you can do to make it better.Exercises for Seniors: Tips for Core, Balance, Stretching
Exercise for seniors is important for healthy and successful aging. Learn about core strengthening, balance exercises, and stretching and relaxation routines. See what happens to our bodies as we age, how to start exercising, and the benefits of exercising as a senior.horseradish
Horseradish root has been traditionally used to treat respiratory and urinary tract infections, muscle aches, joint inflammation and pain, and many other conditions. Horseradish for medicinal use is available over the counter (OTC) as dried roots, capsules, or as topical applications. Common side effects of horseradish include gastrointestinal discomfort, diarrhea, vomiting, bloody vomiting, irritation of the lining of the nose/mouth/throat/gastrointestinal tract, irritation of the urinary tract, skin irritation and burning from topical use, heavy sweating, and allergic reactions.methocarbamol
Methocarbamol is a medication used to relieve muscle spasms, and relax neck and jaw muscle contraction (lockjaw) caused by tetanus, a serious bacterial infection. Common side effects of methocarbamol include slow heart rate (bradycardia), low blood pressure (hypotension), inflammation with blood clots in the vein (thrombophlebitis), fainting (syncope), flushing, confusion, memory loss (amnesia), sleeplessness (insomnia), dizziness/lightheadedness, vertigo, drowsiness, sedation, mild impairment of muscular coordination, seizures (including grand mal), double vision (diplopia), and others.What Does Latissimus Dorsi Muscle Do?
The latissimus dorsi muscle is the largest in the body and is up to 20-40 cm.What Does the Trapezius Muscle Do?
The trapezius is a large superficial back muscle that resembles a trapezoid in shape. It is broad, triangular, and runs at the back of the neck and upper trunk.What Is the Best Exercise for Back Pain?
We are often a bit negligent toward our back while doing chores or physical exercise. While the causes for back pain may vary, regular exercise and maintaining a healthy weight are crucial for keeping the back healthy.What Is the Most Effective Core Exercise?
The core is a collection of muscles that stabilize, rotate and move the spine. A healthy core translates into a stronger lower back and better balance. The most effective core exercises are dead bug, side plank, front plant, vertical leg crunches, flutter kicks, Russian twists and the hollow body hold and hang.