Understanding the Core: More Than Just Abs

When people think of the core, they often picture chiseled abs and six-pack muscles. However, the core is far more than just the rectus abdominis (the visible “six-pack” muscles). A well-functioning core consists of deeper, often overlooked muscles that play a crucial role in stability, posture, and injury prevention. 

These muscles include the transverse abdominis, obliques, diaphragm, and pelvic floor. Understanding the anatomy, function, and ways to strengthen these muscles is key to developing a strong and functional core.

The History of Core Training and Its Modern Relevance

Core training has been an essential component of physical conditioning for centuries. Ancient civilizations, including Greek and Roman warriors, recognized the importance of a strong core for combat and athletic performance. Traditional training methods incorporated bodyweight exercises, such as planks and leg raises, to enhance core strength and endurance.

During the early 20th century, physical culture movements led by figures like Eugen Sandow and Joseph Pilates emphasized core engagement for overall strength and posture.[1] Pilates, in particular, developed a method focused on the “powerhouse,” referring to the core muscles that control movement and stability. His approach remains popular today for improving strength, flexibility, and injury prevention.

The fitness boom of the 1980s and 1990s saw a shift toward aesthetic-focused training, with an emphasis on abdominal exercises designed to sculpt the “six-pack.” While sit-ups and crunches became staple exercises, they often neglected the deeper core muscles essential for functional movement. As sports science evolved, researchers highlighted the importance of holistic core training that includes stability, endurance, and mobility.

In modern fitness, core training has evolved to incorporate functional movement patterns that mimic real-life activities. Athletes, weightlifters, and everyday gym-goers now understand that a strong core enhances performance, reduces injury risk, and improves overall movement efficiency. Techniques such as anti-rotation training, stability exercises, and diaphragmatic breathing have become integral to comprehensive fitness programs.

The Anatomy of the Core Muscles

1. Transverse Abdominis (TVA)

The transverse abdominis is the deepest of the abdominal muscles, wrapping around the torso like a corset. It lies beneath the rectus abdominis and obliques, spanning from the ribs down to the pelvis.

Key Function:

• Acts as a stabilizer for the spine and pelvis.
• Engages during breathing to provide core stability.
• Supports movements such as lifting, twisting, and bending.

Signs of Weakness:

• Lower back pain.
• Poor posture and difficulty maintaining balance.
• Protruding stomach or a lack of core engagement during exercises.

Exercises to Strengthen TVA:

• Dead Bug: Lie on your back, lift legs and arms, and lower opposite limbs while keeping the core engaged.
• Planks: Maintain a neutral spine while holding the plank position.
• Vacuum Breathing: Draw the navel towards the spine while exhaling deeply.

2. Obliques (Internal and External)

The obliques run along the sides of the torso. There are two layers: the external obliques (visible on the sides of the abdomen) and the internal obliques (deeper and located underneath the external layer).

Key Function:

• Aid in lateral flexion and rotation of the torso.
• Support spinal stability during twisting motions.
• Assist with breathing and trunk stability.

Signs of Weakness:

• Limited ability to twist or rotate the torso.
• Poor balance and weak lateral stability.
• Increased risk of lower back injuries.

Exercises to Strengthen Obliques:

• Russian Twists: Sit with knees bent, twist the torso while holding a weight.
• Side Planks: Hold the body in a straight line while resting on one arm.
• Bicycle Crunches: Alternate bringing the elbow to the opposite knee in a cycling motion.

3. Diaphragm

The diaphragm is a dome-shaped muscle located beneath the lungs. While it is primarily involved in breathing, it also plays a key role in core stability.

Key Function:

• Assists with proper respiration.
• Works in coordination with the TVA, obliques, and pelvic floor to stabilize the trunk.
• Enhances intra-abdominal pressure, essential for heavy lifting and maintaining posture.

Signs of Weakness:

• Shallow breathing or reliance on chest rather than diaphragmatic breathing.
• Decreased endurance and early fatigue.
• Poor posture and lack of deep core stability.

Exercises to Strengthen the Diaphragm:

• Diaphragmatic Breathing: Breathe deeply into the abdomen rather than the chest.
• Crocodile Breathing: Lie face down and focus on expanding the belly into the ground.
• Bracing Exercises: Engage the core while controlling the breath under resistance.

4. Pelvic Floor Muscles

The pelvic floor consists of a group of muscles that support the bladder, bowel, and reproductive organs. These muscles form the base of the core and are essential for core control.

Key Function:

• Supports internal organs and assists with bladder and bowel control.
• Works with the diaphragm, TVA, and obliques to stabilize the trunk.
• Plays a role in sexual function and childbirth recovery.

Signs of Weakness:

• Urinary incontinence or frequent urination.
• Poor core activation during exercises.
• Pelvic pain or pressure.

Exercises to Strengthen the Pelvic Floor:

• Kegels: Contract and hold the pelvic floor muscles for a few seconds before releasing.
• Bridge Exercises: Lift the hips while engaging the glutes and pelvic floor.
• Squats with Pelvic Floor Engagement: Focus on activating the pelvic muscles at the top of the movement.

Key Steps for Effective Core Training

To build a strong and functional core, it is essential to approach core training with intentionality and awareness.[2] Below are critical steps to keep in mind:

1. Focus on Proper Activation

• Engage the deep core muscles rather than relying solely on the rectus abdominis.
• Use breathing techniques like diaphragmatic breathing to enhance muscle activation.
• Avoid excessive arching of the lower back when performing core exercises.

2. Prioritize Stability Over Movement

• Begin with stabilization exercises like planks and dead bugs before progressing to dynamic movements.
• Incorporate anti-rotation exercises, such as Pallof presses, to train the core’s ability to resist unwanted movement.

3. Integrate Core Training Into Full-Body Movements

• Compound movements such as squats, deadlifts, and overhead presses engage the core dynamically.
• Functional movements like carrying a heavy load or performing lunges require core stabilization.

4. Avoid Overtraining and Poor Form

• Train the core 3-4 times per week rather than daily to allow for recovery.
• Prioritize quality of movement over quantity of repetitions.
• Maintain good posture and avoid excessive spinal flexion, which can lead to injury.

5. Incorporate Mobility and Flexibility

• Stretch the hip flexors and lower back to allow for better core engagement.
• Include rotational mobility exercises to improve overall movement efficiency.

Core Training Programs in Australia

1. F45 Training

Founded in Australia, F45 is a global fitness chain that blends high-intensity interval training (HIIT) with functional movement patterns. Their workouts frequently target the core through rotational exercises, stability drills, and dynamic movement patterns. Their class-based training structure ensures that members get a well-rounded workout that enhances core strength.

2. CrossFit Gyms (Various Locations)

CrossFit emphasizes functional fitness, and core training is an integral part of its programming. Movements such as deadlifts, squats, kettlebell swings, and gymnastics-style exercises engage the core dynamically. Many CrossFit boxes (gyms) across Australia offer specific core-strengthening workouts that incorporate stability, anti-rotation training, and explosive power development.

3. Virgin Active Australia

Virgin Active offers a variety of functional training classes, including Pilates and core conditioning workouts. Their group fitness sessions are designed to improve stability, balance, and core endurance, making them ideal for anyone looking to enhance their core strength in a structured and supportive environment.

4. KX Pilates

KX Pilates is an Australian-based fitness chain that specializes in dynamic Pilates training. Their workouts emphasize core activation, control, and endurance. The use of reformer machines enhances core engagement, making it a great option for those looking to build core strength while improving flexibility and posture.

5. BFT (Body Fit Training)

BFT is an Australian gym chain that provides science-backed, high-intensity workouts focused on functional movement and core stability. Their strength and conditioning programs incorporate a mix of resistance training, bodyweight exercises, and core-specific drills to enhance overall athletic performance and core strength.

6. Goodlife Health Clubs

Goodlife Health Clubs, one of Australia’s largest gym chains, offers a variety of core-focused classes, including mat Pilates, yoga, and functional training. Many locations provide personal training programs that emphasize core stability and strength as part of a comprehensive fitness approach.

7. Xtend Barre Australia

Xtend Barre combines elements of Pilates, ballet, and dance to create a workout that heavily focuses on core strength, balance, and flexibility. This is a great alternative for those looking for a low-impact yet highly effective core workout.

8. Anytime Fitness Australia

With hundreds of locations across the country, Anytime Fitness provides access to a wide range of functional training equipment, including TRX, stability balls, and resistance bands, all of which can be used to target the core. Many locations also offer virtual or in-person personal training sessions that focus on core strengthening.

Final Thought

A strong core is not just about aesthetics; it is a foundational element of movement, balance, and injury prevention. By understanding the deeper core muscles—the transverse abdominis, obliques, diaphragm, and pelvic floor—you can train more effectively and improve overall function. 

Implementing proper activation, focusing on stability, and integrating core strength into full-body movements will lead to a more resilient and injury-resistant body. 

Core training should be approached holistically, with an emphasis on both strength and control. Whether you are an athlete, fitness enthusiast, or someone looking to improve daily movement, developing a well-rounded core will enhance your overall quality of life.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

References

1. Pilates: how does it work and who needs it?
2. Core Training and Performance

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.