Where Is Your Core Located? (This Is Not Just Your Abs!)

We hear a lot of talk about ‘cores’ and how important they are for balance and movement but – have you ever wondered where your core is located?

If so, read on because we’re about to tell you not only where your core is located, but also why it’s so important, and how to find your deep core (the one that supports your spine, and pelvis).

Why Is Your Core Important?

Your core is not just an abstract concept or something bodybuilders like to spend hours honing in a gym! It is a very real system, made up of a bunch of muscles in and around your torso that together support and protect your spine, pelvis, and torso.

They also make it possible to do things like move, stand, sit, bend, twist, jump, and other physical activities often taken for granted. These muscles even play a role in respiration and digestive function.

Think of your core as a natural ‘girdle’, holding your torso together, keeping you stable. When you have a strong core, it improves your posture because everything that contributes to good posture is well supported and structurally strong.

With good posture (and a strong core) comes better balance, and confidence to tackle complicated movements, like harder core building exercises; or upping your daily walk to a jog. You may even feel fewer aches and pains because your spine and joints are better protected!

And let’s not forget those well-honed reflexes when it comes to staying upright. No more embarrassing tumbles – your core’s got your back (literally)!

Finally, your core also plays a key role in transferring force between your upper and lower body. For example, when you run or jump, or swing your arms, your core muscles help maximise the efficiency of those movements, and reduce energy loss.

What Muscles Does Your Core Include? (Yes, It’s More Than Just A Six-Pack!)

There is more to your core than you think, particularly when it comes to muscles. Sure, the muscles that create a 6-pack (Rectus Abdominis) or make up your abs (Rectus Abdominis and Obliques) are part of your core but so are your:

• Transverse Abdominis (TVA): the deepest layer of the abdominal muscles, the TVA wraps horizontally around the abdomen like a corset. It helps stabilise your spine and pelvis, and maintain intra-abdominal pressure.
• Erector Spinae: a group of muscles and tendons that run along the length of your spine, providing stability and support. They help extend the vertebral column to allow backward bending.
• Multifidus: small muscles located deep in the back that run along the spine from your tailbone to your neck. They are important for stabilising the spine and for maintaining correct posture.
• Diaphragm: primarily a respiratory muscle but it also contributes to core stability during activities like lifting.
• Pelvic Floor Muscles: the muscles that form the floor of your core and support the organs within the pelvis (bladder, colon, and internal reproductive organs). They are important for the function of these organs.
• Rectus Abdominis: the muscle commonly associated with the ‘6-pack’. It runs vertically down the front of your abdomen from the breastbone to the pubic bone. Apart from looking grand when you’re super fit, it helps flex your torso and stabilises your pelvis.
• The Obliques: there are two sets of these muscles. The External Obliques are located on the sides and front of your abdomen. They run diagonally downwards and inwards and help your torso rotate and bend sideways. Underneath the External Obliques, and running in the opposite direction, are your Internal Obliques. They also help you rotate and laterally bend your torso.

How To Locate And Engage Your Deep Core Muscles

Your deep core muscles, unlike the superficial ones, are not visible to the naked eye. This doesn’t mean they’re any less important. Far from it in fact!

These muscles are located close to your spine and pelvis where they stabilise and support these structures. They include your:

• Transverse Abdominis
• Multifidus
• Pelvic Floor Muscles
• Diaphragm
• Deep Muscles of the Spine

Here’s how to locate the various muscles of your deep core:

Transverse Abdominis – lie on your back with knees bent. Breathe out slowly and pull your belly button down towards your spine. The tightening or hollowing sensation in your lower abdomen is this muscle engaging.

Pelvic Floor Muscles – sit comfortably and imagine you’re busting to go to the loo but have to hang on because you can’t. You should feel the pelvic floor muscles in your lower pelvic area tightening and lifting.

Diaphragm – place one hand on your chest and the other just below your rib cage, and breathe deeply. Your abdomen should expand as you breathe in (your diaphragm expanding downwards), and contract as you breathe out (your diaphragm contracting upwards).

Multifidus and Deep Spinal Muscles – lie on your stomach and lift one leg or arm off the floor. The subtle contractions you feel along your spine are your multifidus and deep spinal muscles engaging.

Conclusion: Where Is Your Core Located?

So, where exactly is your core? Well, it’s actually a group of muscles, including your abs, which wrap around your spine and pelvis.

Their job is to protect these structures and stabilise and strengthen your torso so you can (literally) move without falling over. They are also important for your posture and to your respiratory and digestive functions.

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