Core Muscle Development Guide: Anatomy, Tests & Workout Program

Core muscle structure

This muscle group has three levels of depth, and many muscles are hidden under those that most people prefer to train, that is, under the rectus and oblique muscles of the abdomen.

Here is a list of the external muscles that make up this group:

rectus abdominis muscles;
external oblique muscles of the abdomen;
latissimus dorsi;
gluteal muscles;
adductor muscles;
trapezius muscles.

The second layer of core muscles:

internal oblique muscles of the abdomen;
muscles that straighten the spine;
infraspinatus muscles.

The third layer of core muscles:

transverse abdominal muscles;
iliopsoas muscles;
pelvic floor muscles;
diaphragm;
square muscles of the lower back;
multiple muscles.

Core muscle function

More often than not, the core muscles act as stabilizers and a center for the transmission of force, rather than a source of movement.

Many people train these muscles with isolated exercises, such as abdominal or back muscles. They do crunches or lifts instead of functional exercises like deadlifts, squats, push-ups, and many other closed kinetic chain exercises.

Closed chain (or closed chain) exercises are performed with a rigidly fixed body segment. For example, when you do push-ups, your hands and feet are rigidly fixed: they stand on the floor and do not move.

When you train with isolated exercises, you not only lose sight of the basic function of your core muscles, but you also lose the opportunity to develop strength and learn to control your movements more effectively.

Developed core muscles give us the ability to control the strength we use. According to Assesment Of core stability: developing practical models. researcher Andy Waldhem, there are five different components of core stability: strength, endurance, flexibility, movement control, and functionality.

Without control of movement and functionality, the other three components are useless: a fish that has been pulled out of the water cannot do anything, no matter how strong and tough it is.

Keeping your core stable during any activity, be it running, jerking a barbell or lifting weights at home, you reduce the risk of back injury.

How to measure core stability and core strength

Functional Movement Assessment can be used to measure your level of core stability.

The Functional Movement Screen (FNS) is a system of seven tests that objectively assess an athlete's basic motor skills. This system was developed by American physiotherapists Gray Cook and Lee Burton.

Body stability test using push-ups

In the FNS test, there are several estimates - from 0 to 3, where 0 - movement causes pain, 1 - the test is not completed or not completed completely, 2 - the test is performed with compensatory movements or in a light version, 3 - the movement is performed perfectly. We will use a simplified version of the test with a score of 2 and two options: passed / failed.

First, stand in the position of the lowest point of the push-up: you are lying on the floor, palms are next to your shoulders, your feet are on the pads. In men, the palms should be at the level of the chin, in women - at the level of the collarbones.

In one motion, lift yourself up from this position, keeping the body straight. To make it easier to evaluate the result, you can use a bodybar: put it along your back to understand how straight the body remains.

You must maintain correct posture throughout the test (arms should not move lower).
The chest and abdomen are lifted off the floor at the same time.
The body rises as a whole, without deflection in the spine (to find out, use a stick).

If any of these criteria are missing, the test will not be valid. You have three attempts to complete the assessment.

If you successfully passed the stability test, try to assess your strength.

Core Strength Test

The plank and side plank determine the static strength of the core, while pulling the knees to the chest while hanging and raising the legs to the horizontal bar allow you to assess the dynamic strength.

We also suggest evaluating the strength and stability of the back of the core by performing one rep of the deadlift with the appropriate weight.

Elbow plank

Stand on the elbow plank and hold it for 90 seconds. During this time, the back should be straight and the hips raised. You can use the bodybar again to assess the accuracy of the pose. The forearms are parallel to the back, the elbows are exactly under the shoulders.

To find and maintain the correct position in the plank, proceed as follows:

take the starting position with the elbows under the shoulders;
tighten your quads and lift your knees;
squeeze your buttocks;
tighten the rectus abdominis muscles.

When all three muscle groups contract correctly, the hips will be in the correct position and the lower back deflection will be eliminated.

Side bar

Hold the side plank for 60 seconds. The elbow should be clearly under the shoulder, and the feet should be one on top of the other. The upright position should be held both horizontally and vertically.

Knees to chest or feet to horizontal bar

Do five pull-ups of the knees to the chest for a passing score and five raises to the bar for the maximum score.

Check shoulder alignment before lifting your legs to make the exercise safe for the shoulder joint. To do this, try to lower and straighten your shoulders while hanging.

Slowly and carefully raise your legs to the horizontal bar (or knees to your chest), and then lower them just as slowly, without jerking. Do five reps.

To pass this strength test, you must maintain complete control of your movement rather than using momentum to achieve your full range of motion. Plus, you shouldn't be in pain.

Deadlift

Do one repetition of the deadlift using the weight table below. For best results, do one medium or more deadlift repetition.

Deadlift for adult men, weight in kg

Body weight, kg	Untrained	Newbie	Average level	Advanced level	Highest level
52	42, 5	82, 5	92, 5	135	175
56	47, 5	87, 5	100	145	187, 5
60	50	95	110	155	200
67	57, 5	107, 5	122, 5	172, 5	217, 5
75	62, 5	115	135	185	235
82	67, 5	125	142, 5	200	250
90	70	132, 5	152, 5	207, 5	257, 5
100	75	137, 5	160	217, 5	265
110	77, 5	145	165	222, 5	270
125	80	147, 5	170	227, 5	272, 5
145	82, 5	152, 5	172, 5	230	277, 5
145+	85	155	177, 5	232, 5	280

And here is a table of weights for women.

Deadlift for adult women, weight in kg

Body weight, kg	Untrained	Newbie	Average level	Advanced level	Highest level
44	25	47, 5	50	80	105
48	27, 5	52, 5	60	85	110
52	30	55	62, 5	90	115
56	32, 5	60	67, 5	95	120
60	35	62, 5	72, 5	100	125
67	37, 5	67, 5	80	110	135
75	40	72, 5	85	117, 5	145
82	42, 5	80	92, 5	125	150
90	45	87, 5	97, 5	130	160
90+	50	90	105	137, 5	165

So, you've appreciated the stability and strength of your core muscles. Once you have passed all the tests, no additional training is required. If you could not, you need to strengthen the muscles of the core.

Below is a comprehensive workout for this muscle group to help you develop stability and strength.

Core workout

1st day

1. For beginners: push-ups with hands on a hill.

Advanced: Push-ups with rubber band support.

Sets and Reps: 6x6.

Try to gradually lower the height or exercise with a lighter elastic while maintaining the correct technique.

2. For beginners: the plank.

Advanced Level: Knee Plank.

Sets: 6 x 15 seconds.

Get into the correct plank position, tighten your quads, glutes and abs to help your back into a neutral position.

3. For beginners: side plank.

Advanced: Knee side plank.

Sets: 3 x 15 seconds on each side.

Stand in a side plank on bent knees and keep a straight line from knees to hips and from hips to shoulders.

2nd day

1. For beginners: push-ups with hands on a hill.

Advanced: Push-ups with rubber band support.

Sets and Reps: 8 × 4.

Concentrate on maintaining the correct body position. There is no need to go lower to the detriment of technology. Try to do more sets.

2. For beginners: the plank.

Advanced Level: Knee Plank.

Sets: 4 x 30 seconds.

3. Lateral curvature of the plank.

Sets and Reps: 4 × 5 on each side.

Take the position of the side plank, then slowly lower your hips and lift your body back to its original position.

3rd day

1. For beginners: push-ups with hands on a hill.

Advanced: Push-ups with rubber band support.

Sets and Reps: 10 x 2.

Use as low an elevation as possible or the thinnest elastic band.

2. For beginners: the plank.

Advanced Level: Knee Plank.

Sets: 3 x 45 seconds.

3. Side plank.

Sets: 4 x 30 seconds.

4th day

1. Walking on arms and legs (bear gait).

Approaches: 5 × 20 meters.

Use as low an elevation as possible or the thinnest elastic band.

2. Plank 3 minutes.

Take short breaks if necessary, but no longer than 20 seconds.

5th day

1. Medball throws from the chest.

Sets and Reps: 5 × 6.

Throw the ball 70-80% of your maximum effort. Concentrate on body position and core tension for best results. Maximum effort throws are not recommended unless you are trained to do so.

2. Leg raises.

Sets and Reps: 4 × 8.

Lie on the floor with your hands under your buttocks to support your lower back. Legs do not drop to the floor between reps.

3. Straight and side plank, only 6 minutes.

Keep the plank straight as long as you can and then move to the side plank. If you can no longer hold the plank position, do a burpee 5 times, and then return to the plank.

Repeat the workout for the first five days, gradually increasing the difficulty of the exercises, until you can successfully complete the bench and side plank tests. Only then is it worth moving on to the next set of exercises.

6th day

1. Deadlift.

Sets and Reps: 3 x 10.

Pick a weight with which you can complete all reps while maintaining the correct body position. At the same time, you should feel a sufficient load.

2. For beginners: hanging on a horizontal bar, 4 sets of 15 seconds.

Advanced Level: Knee Raises, 4 sets of 6.

Try to lower and straighten your shoulders (see photo above).

3. For Beginners: Hanging Knee Raises.

Advanced: Hanging knees to chest.

Sets and Reps: 3 x 8.

If possible, perform a knee lift on the horizontal bar, keep your shoulders laid back and down. If it is not possible to practice on a horizontal bar, use a Roman chair, gymnastic rings, plyometric boxes.

7th day

1. Deadlift.

Sets and Reps: 4 × 8.

Increase the weight by 10% of the weight in the previous workout.

2. For beginners: hanging on a horizontal bar, 4 times for 20 seconds.

Advanced: Knee Chin-ups, 5 sets of 6.

Keep your shoulders in the correct position.

3. For Beginners: Hanging Knee Raises.

Advanced: knees to chest while hanging.

Sets and Reps: 4 × 8.

Control movement, do not use momentum.

8th day

1. Deadlift.

Sets and Reps: 5 × 6.

Increase the weight by 10%, follow the technique.

2. For beginners: hanging on a horizontal bar, 4 times for 30 seconds.

Advanced Level: Knee Raises, 4 sets of 8.

Keep your shoulders in the correct position.

3. For Beginners: Knee Raises.

Advanced: knees to chest.

Sets and Reps: 4 x 10.

4. Knees to chest in a lying position.

Sets and Reps: 3 x 10.

Lie on your back, raise your knees to your chest so that your pelvis rises. Control the movement, returning to the starting position, do not touch the floor with your feet during one approach.

9th day

1. Deadlift.

Sets and Reps: 6 × 4.

Increase the weight by 5-10%, follow the technique.

2. For Beginners: Hanging Knee Raises.

Advanced level: L-chin-ups.

Sets and Reps: 5 × 5.

Focus on technique, avoid jerking.

3. For beginners: leg raises.

Advanced Level: Leg and Pelvic Raises.

Sets and Reps: 3 x 10.

10th day

1. Deadlift.

Sets and Reps: 7 × 3.

Increase the weight by 5-10%, follow the technique.

2. For Beginners: Hanging Knee Raises.

Advanced: L-chin-ups.

Sets and Reps: 4 × 8.

3. For beginners: leg raises.

Advanced Level: Leg and Pelvic Raises.

Sets and Reps: 4 x 10.

If after this course you were able to pass all the proposed tests, you can return to your normal training schedule. If any of the tests fails, repeat this workout again.

That's all. Exercise your core muscles for a host of benefits, from improved balance to reduced risk of back injury, both during strength training and in daily life.