Guide to Core Muscle Development: Anatomy, Tests and Training Program

Dynamic bar

This is one of the many versions of the bar, but in dynamics. This exercise can work almost your entire core in a short period of time—according to Richard Wilcock, the dynamic plank works 6 different core muscle groups.

Technique:

• Stand in a regular elbow plank position with your forearms on a ball (preferably an exercise ball).
• Keeping your core engaged and your body still, begin rolling the ball in a small clockwise circle using your hands. 1 round – 1 rep.

Do the required number of repetitions.

Core exercises[edit | edit code]

Beginner level

• Pelvic lift
• Twisting
• Medicine ball throw
• Plank
• Medicine ball throw up
• Extensor
• Lumberjack with medicine ball
• Climber steps
• Side throw

Advanced level

• Leg Raise
• Raising the body with emphasis on the elbows
• Good morning exercise on one leg with weights
• Saw
• Leg raise with ball
• Turkish Rise
• Rowing
• Raising the pelvis with support on one leg
• Rowing with push-ups
• Weighted crunch
• Windmill
• Moving with the ball
• Scorpion
• Turkish squats with kettlebell
• Knee lift
• Feet to the bar

Professional level

• Medicine ball push-ups
• corners

"Bird Dog"

This exercise comes from yoga. It involves almost the entire body and is aimed at finding balance. According to certified trainer and Aaptiv (fitness app) head instructor Jaime McPhaden, bird dog is a healthy, low-impact exercise that helps improve stability and coordination without putting too much pressure on your joints.

Technique:

• Get on all fours, knees at a 90-degree angle, hands under your shoulders. Remember to keep your abs tense and your back straight.
• Extend your right arm straight out in front of you and at the same time move your left leg back.
• Complete the movement by connecting your right elbow with your left knee under your body. Return to the starting position and repeat the same with your left arm and right leg.

Do the required number of repetitions.
see also

17 real weight loss tips from people who have lost more than 20 kg

General training recommendations for girls and women

The core muscles are located in three large areas of the body, which means it is recommended to train them in strict accordance with the basic rules formulated by fitness trainers for girls and women playing sports.

These are the following rules:

• Before the main part of the training, it is necessary to perform a warm-up set , the duration of which should be no more than 5-7 minutes. If an athlete has no contraindications, she should use cardio exercises as a warm-up. They will not only prepare the body for further sports, but will also increase the speed of blood flow, due to which the cardiovascular system will adequately supply the body with oxygen, increasing the athlete’s endurance during exercise;
• after the main part of the training, it is necessary to do a cool-down (it will help restore the heart rate and adjust the frequency and depth of breathing);
• during sports, it is recommended to maintain a drinking regime (otherwise, dehydration may occur, which sometimes provokes fainting or sudden jumps in blood pressure);
• The time for playing sports must be selected taking into account the characteristics of the body - biological rhythms (the time of exercise does not have any effect on the effectiveness of the training).

Gluteal bridge

“Weak core muscles are often associated with weak gluteal muscles,” noted trainer Jaime, already familiar to us. According to the expert, this is an ideal exercise that you can do not only in the gym but also at home to strengthen your hamstrings and buttocks.

Technique:

• On the mat, lie on your back with your knees bent and your feet flat on the floor. Keep your heels directly under your knees. Place your arms at the sides of your body, palms down.
• Push off with your heels, straining your buttocks and abdominal muscles, lift your pelvis as high as possible.
• Hold at the maximum point for a few seconds, making sure that your spine does not round and your pelvis does not sag.
• Return to the starting position.

Do the required number of repetitions.

Training problems

Core stability training violates three important principles. The first of these is the principle of specificity .

Training conditions are of decisive importance; they must be adequate to the assigned tasks. We learn what we learn. Dr. Lederman's favorite example is a pianist. You don't become one by learning to play the banjo or lifting weights with your fingers. To become a good pianist, you need to learn to play the piano.

If a person is trying to achieve core stability (and he is often advised to do just such a set of exercises), there is no guarantee that he will be able to control their work while standing, running or lifting weights. Such control is achieved by other exercises (Fig. 3).

Figure 3.

The training conditions must match the tasks ahead. You need to learn to do exactly the movements that you need to perform, and in the appropriate position.

As an example, Lederman cites a study in which. Although they strengthened the muscles needed to sit on a large rubber balloon, it did not improve their running performance. There are no universal exercises for core stability; the complex should depend on the specific type of physical activity in which a person is engaged. Lederman advises dedicating your training to that very activity and not thinking about the core muscles - they will strengthen themselves properly.

The second problem is that a person, no matter what exercise he performs, concentrates on the work of the core muscles, and not on an external goal.

This advice even applies to everyday life: a person running after a bus or standing at the kitchen stove is advised to constantly think about the work of his TrA. The question is how long he can hold this thought.

In general, the advice to constantly monitor the work of the core is not suitable even for athletes. When a person is practicing a movement, it is better for beginners to focus on his technique (internal focus), for a more experienced athlete - on his goal (external focus). External focus improves performance. A tennis player or football player, when he hits the ball, . If he focuses on the technique of movement or the work of his abdominal muscles, he may not be satisfied with the result of the blow, even with impeccable execution technique. Constantly focusing on TrA work will only hinder the athlete's ability to master the movement. It's even .

What about patients who complain of back pain and come to the gym for rehabilitation? Let's say during physical education they need... The patient can be shown how to bend the knees correctly (internal focus) and advised to keep the weight close to the body between the knees (external focus). The second option provides precise, “muscle” instructions: focus on joint tension in the hamstrings and quadriceps, gently relax the glutes, allow the calf muscles to stretch, etc. This constant internal focus makes it extremely difficult to complete an otherwise simple task. And these instructions are similar to the requirement to always monitor the stability of the core.

The third problem is the economy of movement.

Constant tension in the abdominal and back muscles leads to additional energy consumption. In everyday activities, such expenses are tiring, and when playing sports they reduce performance. It is known that people who learn a new movement often have limbs. This situation continues until they learn to perform the exercise correctly. And cocontraction requires a lot of energy. The same energy losses are inevitable if you constantly strain your core muscles. In order to achieve this, mechanical work should be limited to what is necessary, and its efficiency should be brought closer to the minimum.

"Cot"

The “clamshell” will help strengthen the muscles of the hips and pelvic floor even for those who are still new to the world of fitness. The exercise evenly distributes the load between the muscles of the inner and outer thighs.

Technique:

• Lie on your side with one leg crossed over the other. Bend your knees at an angle of 45 degrees.
• Place your head on your forearm.
• Pull your stomach in, as if pulling your navel towards your spine.
• Keeping your feet touching, lift the knee of your top leg as high as possible. Try to make the movement only with your knee, without rotating your pelvis. Your bottom leg should not leave the floor.
• At the top, pause for one count, then return your leg to the starting position.

Repeat.

How to Determine Your Core Stability Level and Core Strength

To measure your level of core stability, you can use a functional movement assessment.

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

Core stability test with push-ups

There are several ratings in the FNS test - from 0 to 3, where 0 - the movement causes pain, 1 - the test is not performed or not completely performed, 2 - the test is performed with compensatory movements or in a lighter 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, get into the bottom position of a push-up: you lie on the floor with your palms next to your shoulders and your feet on the balls of your feet. For men, the palms should be at the level of the chin, for women - at the level of the collarbones.

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

Push-ups with a bodybar on the back

• You must maintain the correct position throughout the test (your arms should not move lower).
• The chest and stomach lift off the floor at the same time.
• The body rises as one whole, without bending the spine (to find out, use a stick).

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

If you pass the stability test, try assessing your strength.

Core Strength Test

Planks and side planks measure static core strength, while hanging knees to chest and leg raises measure dynamic strength.

We also suggest assessing your posterior core strength and stability by performing one repetition of a deadlift with an appropriate weight.

Elbow plank

Get into a plank position on your elbows and hold it for 90 seconds. During this time, your back should be straight and your hips raised. You can use the body bar again to evaluate the accuracy of the pose. The forearms are parallel to the back, the elbows are directly under the shoulders.

Plank

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

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

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

Side plank

Hold a 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 straight position must be maintained both horizontally and vertically.

Side plank

Knees to chest or feet to bar

Do five knee-to-chest pull-ups for a passing score and five toe-to-chest raises for a maximum score.

Before lifting your legs, check your shoulder alignment to ensure the exercise is safe for the shoulder joint. To do this, try to lower and straighten your shoulders in a hanging position.

Left - correct shoulder position, right - incorrect

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

On the left - pulling the feet to the horizontal bar, on the right - pulling the knees to the chest

To pass this strength test, you must maintain full control of the movement rather than using momentum to achieve a full range of motion. In addition, you should not experience any pain.

Deadlift

Perform one rep of the deadlift using the weight chart below. For best results, perform one rep of the deadlift with a moderate weight or more.

Deadlift for adult men, weight in kg

And here is a table of weights for women.

Deadlift for adult women, weight in kg

So you've assessed your core stability and strength. If you were able to pass all the tests, no additional training is required. If you couldn’t, you need to strengthen your core muscles.

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

Pallof press

Side pulley forward press. This is a core strengthening exercise that also forces the body to minimize stress on the back during various body movements, such as squats or running.

Technique (in the gym):

• Attach a standard overhead pulley D-handle and position it at shoulder height. You can also use the bottom block.
• Standing with the left side of your body at the machine, grab the handle with both hands and move away from the block a few steps to feel the tension on the cable.
• Place your feet shoulder-width apart and bend your knees slightly. Hold the handle at mid-chest level - this will be the starting position.
• As you exhale, pull the cable with straight arms. The core muscles should be tense and engaged. Hold for 2 seconds before returning to the starting position.

Do 10 reps on each side.

Consequences of muscle weakness

Due to weakness and general underdevelopment of the muscular corset, it can:

• posture worsens. Due to the inability of the core muscles to take on part of the load, the body weight is distributed exclusively across the spine. Under excessive load, the spinal column bends, the person begins to stoop, the shoulders can shift to different levels of height;

• loss of ability to maintain balance;
• general flexibility of the body decreases;
• deterioration of the health of the circulatory, excretory, digestive systems, as well as reproductive organs (core muscles are of particular importance for women);
• change in a negative direction the appearance of a particular person, in particular the abs and buttocks (the body becomes more flabby, muscles weaken, skin elasticity is lost, cellulite may appear);
• there is a displacement of one or more internal organs from their natural place;
• the indicator of strength and endurance decreases (this factor is especially important for athletes who care not just about physical indicators, but also about the presence of “explosive” strength necessary to make jumps, strikes or perform plyometric exercises);
• the health of the spinal column, as well as joints and tendons, deteriorates (this can lead to the premature development of serious diseases, for example, osteoporosis, osteochondrosis, and so on).

"Dead Bug"

The Dead Bug is a static exercise that targets the abdominal, back and thigh muscles. Doing it regularly will make it much easier to do other exercises that involve moving your legs and arms while keeping your abdominal and back muscles stationary but engaged.

Technique:

• Lie on the floor, bend your knees and lift them so that a right angle forms between your knees and hips.
• Extend your arms towards the ceiling.
• Reach your left leg with your right hand. Try not to lift your lower back off the floor.
• Pause and return to the starting position.
• Repeat with the other arm and leg.

Do the required number of repetitions.

see also

The Real Reasons Why Muscles Get Tired During Exercise

Exercises for the core muscles[edit | edit code]

“Methodological planning of a training program”

Scientific manual ed.
Professor L.P. Lysova, 2016 Main article: Training the core muscles (supporting muscles)
Each movement begins in the central part of the body. That is why the correct position of the torso and pelvis is a necessary condition for performing any movement. The absence or lack of stability of these body parts prevents the effective use of leg or arm strength. Therefore, the stability of the trunk and pelvis is an essential factor that has a significant influence on movement.

In the absence of a stable muscle corset in the area of ​​the shoulder girdle, abdomen/back and hips, it is impossible to maintain the correct position of the torso. In this case, the movements of the arms and legs are blocked, since pendulum-like movements of the limbs can only be effectively performed if there is a strong support.

Remember

: Stability of the trunk and pelvis is a necessary condition for performing movements. It represents the basis of strength training in all sports disciplines.

Particular attention should be paid to the development of the following muscle groups:

• rectus and oblique abdominal muscles (m. rectus abdominis and mm. obliquus internus et externus);

• back muscles (i.e. erector spinae);

• muscles of the interscapular region (m. trapezius and mm. rhomboidei);

• gluteal muscles (m. gluteus maximus);

• abductor muscles of the legs (mm. abductores).

Targeted strengthening of the above muscles is carried out in combination with stretching the hip flexor muscles (m. iliopsoas), hip abductors (mm. adductores) and pectoral muscles (m. pectoralis major). Basic exercises for the development of these muscle groups can be performed anywhere and do not require any auxiliary equipment. We call them, depending on their intended purpose, athletics, sprinting, running, throwing, general physical or even football turns. The principle is extremely simple: the trainee makes one complete rotation around the longitudinal axis of the body and after each 90° rotation performs the appropriate exercise to develop strength.

Athletics turns[edit | edit code]

For optimal results, this exercise should be performed daily, beginning with the specialized training phase and independently of the training itself. You can increase the intensity of this exercise by performing not one, but two to five rotations (with a total of eight exercises) around the longitudinal axis of the body. Later, you can increase the load when introducing new exercise variations, using the Physioball and appropriate equipment for strength training.

1. Straight body lift to strengthen the rectus abdominis muscles

Initial position

- lying on your back, legs bent with emphasis on your heels, toes pulled towards you.

The lower back is pressed tightly to the floor. Stretch your arms parallel to your body forward towards your legs. Pull your stomach in and then lift your head first and then your torso, gradually increasing the amplitude of this movement until your shoulders are lifted off the floor. Next, either raise and lower your torso with short, small movements, or hold your torso in a raised position for some time (for example, 30 s). It is important to continue breathing slowly and calmly. Attention: it is strictly forbidden to fix your legs.

2. Lying on your side to strengthen the lateral abdominal muscles

Initial position

- lying on your side with emphasis on your forearm, your free hand rests on the side of your body. Both legs are straightened, toes are pulled towards you. Tighten your stomach and buttocks and lift your torso until your shoulder, hip and knee form a straight line. Hold this position for 30 seconds, then slowly return to the starting position. Stop the exercise when the pelvis falls forward.

3. Balance on one leg to strengthen the back extensors

In a position on all fours, horizontally raise your opposite leg and arm so that they are in a position parallel to the body, pull in your stomach and hold this position for 30 seconds. Then change arms and legs and repeat the exercise. Make sure that the pelvis does not fall to the side (both buttocks should be at the same height).

4. Side lying to strengthen the lateral abdominal muscles

This exercise is performed in the same way as exercise 2, but lying on the other side.

5. Bridge to strengthen the gluteal muscles

Initial position

- lying on your back, legs resting on the floor, arms parallel to the body, palms pressed tightly to the floor. Tighten your stomach and buttocks and lift your buttocks until your torso and thighs form a straight line. Hold this position for 30 seconds, then slowly return to the starting position. Attention: the cervical spine should be pressed firmly to the floor.

6. Leg abduction to strengthen the abductor muscles

Initial position

- lying on your side, lower leg bent at the hip, knee and ankle joints by 90°. The head rests on the lower arm, the upper arm lies in front of the body and supports it. Tighten your stomach and buttocks and lift your top leg, pulling your toes toward you. Next, either raise and lower your leg with short, small movements (it should not touch the lower leg), or hold your leg (for example, 30 s) in this position. When performing this exercise, the upper leg should not go forward.

7. Raising your arms to strengthen the muscles of the interscapular area

Initial position

- lying on your stomach, feet resting on the floor with your fingertips, hands lying on the floor, forming 90° with the line of the body. Raise your arms and lower them with short movements (with your hands not touching the floor) or hold them (for example, 30 s) in a raised position.

8. Leg extensions to strengthen the abductor muscles

This exercise is performed in the same way as exercise 6, but lying on the other side.

"A hundred"

“The Hundred” is a fairly simple but effective exercise that comes from Pilates. It is aimed at stabilizing the lumbar spine and strengthening the abdominal muscles. Daniela Caesar-Roden, a certified Pilates instructor at Old School Pilates, notes that it's important to pay attention to breathing, as the exercise also affects the diaphragm, which stabilizes the core muscles, especially during deep exhalations.

Technique:

• Lie on your back, place your arms along your torso, raise your legs and bend them at a right angle.
• Exhale and use your abdominal muscles to lift your upper body off the floor. Press your lower back to the floor by tensing your abdominal muscles and drawing in your abdomen.
• Raise your arms parallel to the floor and hold.
• Keeping your legs at right angles (or, if you want to complicate the exercise, at an angle of 45 degrees), begin to make up and down patting movements with tense hands, without bending your elbows or touching the floor. Do 5 beats on a long inhale and 5 beats on a long exhale. Remember to keep your core tense. You have completed 1 cycle. Over time, try to do up to 10 cycles.

Static and dynamic exercises to strengthen the core

You can work your core muscles in almost any exercise that involves the central part of the body. “And we need to choose them depending on what goal we are pursuing,” explains Natalya Kuzmich, personal trainer at X-Fit Monarch . - If we want to strengthen the muscles that help maintain balance, for example, in yoga asanas and Pilates, we should do exercises on the stabilizer muscles - twisting the upper body, crunches in a short amplitude with pressing the lower back to the floor. If our goal is “six”, we will work the rectus abdominis muscle in exercises with body flexion: leg raises, full rise from a lying position.”

Planks (straight and lateral), “climber” and “dead bug” exercises (raising arms and legs from a supine position) also help to work out the core. “I would also recommend variations of the gluteal bridge and hyperextension on the machine (it can be replaced with boat or superman exercises),” adds Leonid Zasedatelev.

You can work on strengthening your core in a static mode (for example, holding a plank) and dynamic (performing crunches, burpees). We asked Natalya Kuzmich to create and show us a set of exercises for the core muscles.

Elbow plank

The classic plank is one of those exercises that involves and puts a lot of stress on the main muscles of our body. At first glance, the exercise may seem simple - but just try it!

Technique:

• Take a lying position, leaning on your forearms.
• Place your hands shoulder-width apart.
• Keep your body above the floor without lifting your pelvis up. The abs should be tense, the shoulders should be relaxed, and the back should remain straight. Your body should form a stationary line.
• Hold the position for as long as you can. Start with 20-30 seconds, gradually increasing the time to 1 minute.

see also

How to pump up your abdominal muscles with one forgotten wiper exercise

Self-test at home

How to understand and check yourself whether everything is okay with your muscles:

1. Correct lumbar position . You should not have either hyperlordosis (a large arch in the lower back) or hypolordosis (when your back is completely flat).
2. Rounding of the back and arching in the lower back during physical activity and, even more so, in everyday life.
3. Flabby belly with no visible fat . If, when you retract, your stomach becomes visually much smaller, then most likely you have a weak transverse abdominal muscle.
4. If you can't hold a plank for 30 seconds.

Side plank

The side plank is another effective exercise that strengthens the abdominal muscles without putting stress on the spine.

Technique:

• Lie on your left side. Lean on your left elbow, placing it directly under your left shoulder. Place your right foot on top of your left.
• Raise your hips up, transferring your body weight to the tips of your legs and forearms. The main load should fall on the core muscles.
• Pull your stomach in and tighten your abs.
• Stay in this position, focusing on your breathing.

What muscles make up the core and where are they located?

The core muscles are located in the middle part of the human body, in the vertebral and hip regions. Despite the fact that part of the muscle group is located on the surface (for example, the abs), the core muscles are classified as a deep type.

Core muscle location

Fitness trainers recommend that every athlete, regardless of his age and physical fitness, strengthen his core, since this muscle group is officially recognized as the center of muscular activity of the body.

On the stomach

The core muscles located in the abdominal area include:

• The rectus muscles are located in the medial region of the peritoneum . It is the condition of this part of the muscles that directly affects the presence or absence of “packs” on the stomach of a particular person;
• The transverse muscle is a muscle bundle located transversely on the sides of the rectus muscles.

On the back

The core muscles located on the back include:

• back extensors (these muscles are leading when an athlete performs various types of deadlifts - deadlifts, deadlifts, and so on);
• coracobrachialis muscle (is a flat muscle located under the head of the biceps brachii muscle);
• infraspinatus muscles (triangular, flat muscle located in the area of ​​the deepening of the scapula).

On the buttocks

The muscles of the feed, located in the area of ​​the lower extremities and buttocks, include:

• small and medium muscles of the buttocks (muscles belonging to the deep ones, which are located under the gluteus maximus muscle);
• adductor muscles (this group is made up of 3 types of muscles - long, short and large, which are located on the inner surface of the thigh);
• muscles of the back of the thigh (this group is formed by the biceps femoris, semitendinosus and semimembranosus muscles).

Spiderman push-ups

This is a fairly complex strength exercise aimed at strengthening the pectoral muscles, triceps, deltoids and abdominal muscles.

Technique:

• Stand up straight with your arms outstretched. Place your hands shoulder-width apart. Tighten your abdominal muscles.
• As you lower yourself to a push-up position, draw your left knee toward your elbow.
• Pause, push up, then return to the starting position. Do the same with the other leg to complete one repetition.

Do the required number of repetitions.

The benefits of core training

The core muscles are located in 3 areas of the body, which means strengthening these areas will have a wide range of positive aspects:

• strong muscles are able to maintain stability of the spinal column, as well as the pelvic bone, minimizing the risk of injury;
• the core muscles, being in good shape, will allow you to increase your endurance and strength in the shortest possible time (on average, people without good physical training will be able to significantly increase them in 5-8 weeks of regular training);
• a strong muscle corset, helping to properly distribute the load on the back and shoulder girdle, will help maintain posture and also significantly reduce the risk of developing spinal diseases;
• training the core muscles, regardless of its location, will eliminate existing muscle tension and prevent the occurrence of new ones.

Leg raises while lying on your back

Many trainers recommend this exercise to strengthen the abdominal muscles, especially in the lower part, because it is quite simple, but at the same time effective. Plus, it can be done anywhere.

Technique:

• Lie on your back with your legs raised towards the ceiling. The arms are extended along the body or clasped behind the head.
• While pressing your back, slowly lower both legs down without touching the floor.
• Slowly lift them back up.

Repeat.

Functions: what they are responsible for

1. the most important: the core muscles help us maintain balance when walking upright,
2. it is these muscles that correctly distribute the load when standing, walking, running, lifting weights, getting up, allowing the muscles of the upper and lower parts of the body to effectively interact with each other,
3. they are also needed to fix the internal organs in the anatomically correct position,
4. to maintain optimal intra-abdominal pressure,
5. it is also insurance against hernias,
6. performing complex coordination actions,
7. these muscles make your stomach flat,

As you understand, we almost always need core muscles. Whether you need to stand up, stretch, get a saucepan from the top shelf, or “work” as a loader - the correspondent works everywhere here.

That is, roughly speaking, these muscles, although they do not move the bones, still ensure the correct position of the body during movement.

All of the above is very important to understand in order to properly train this muscle complex, and not make it worse!

In general, competent and high-quality core strengthening provides you with healthy posture and spine.

Mahi "Woodchop"

An exercise similar to the lumberjack movement engages the core muscles, causing them to resist side-to-side movement. The exercise is aimed at strengthening the abdominal muscles, especially the obliques.

Technique:

• Take a standing position. Feet slightly wider than shoulder width.
• Hold the dumbbell with both hands and lift it above your head, rotating your shoulders up to the right.
• Exhale and lower the dumbbell down diagonally across your body, ending behind your left hip.
• Return the dumbbell to the starting position.

Do the required number of repetitions.

Timing problems

To avoid damaging your spine with sudden movements, you need to maintain core stability. Proponents of this concept believe that timing—the sequence of muscle actions—plays a critical role in maintaining stability, with core muscle activity in any complex movement beginning with the contraction of TrA. In people with lumbar pain, when vigorously moving the limbs, than in healthy people. Experts concluded that the delay in the muscle is caused by its weakness and dysfunction. Because the TrA connects to the psoas fascia, weakening or loss of control of this muscle causes.

To this Dr. Lederman objects that muscles

clearly separated from each other only in the anatomical atlas.
In fact, they are connected to other muscles
both physically and functionally, and work together. If a healthy person has a muscle in this group, this does not mean that it is the main one. If one muscle is not strong enough, the rest of the muscles in the group can compensate for its weakness.

However, people are required to exercise their supposedly weakened TrA. In fact, this is not possible because the differences in activation time

muscles in a healthy person and a patient with a sore shoulder is only , a person cannot consciously control such a difference.

To strengthen the TrA, people are forced to do exercises while lying down or standing on all fours. Such exercises will not allow you to change the timing because they are performed slowly, while lying down or on all fours. There is no guarantee that the abdominal muscle, trained to support the back of a lying person, will cope with this task when the person is standing. , the training conditions must fully correspond to the conditions of the task that these muscles will have to perform in reality, otherwise the training may be ineffective.

To solve the timing problem, proponents of core stability suggest TrA - then it is always ready for action. However, such constant control means abandoning natural muscle activity: . This is a subconscious and very complex action (Fig. 1). It requires taking into account the duration, strength, length of muscles and the speed of their contraction. Moreover, . Even during a simple rotation of the body. Constant tension in the TrA prevents normal muscle function. Moreover, it resembles the behavior of a person who has been injured, because when damaged, all the muscles surrounding the sore spot are compressed.

Picture 1.

Movement control takes into account many interrelated factors: strength, speed, endurance, muscle coordination, balance between motor activity and relaxation. By changing one component of movement, we change everything.

There is no evidence that constant tension of the transverse abdominis muscles will improve the situation and actually help with low back pain, rather than disrupt reflexive protective reactions.