Core training is more than doing sit-ups or crunches. Your core includes the muscles in your abdomen, back, hips, and pelvis. These muscles work together to support your spine, improve balance, and help your body move safely and efficiently.
| # | Muscle | Primary Function |
|---|---|---|
| 1 | Hip Adductors | Adduct the thigh and stabilize the pelvis during movement. |
| 2 | Gluteus Medius | Abducts the hip and stabilizes the pelvis during walking and single-leg activities. |
| 3 | Gluteus Minimus | Assists hip abduction and pelvic stabilization. |
| 4 | Erector Spinae | Extends and stabilizes the spine. |
| 5 | Rectus Abdominis | Flexes the trunk and helps stabilize the pelvis. |
| 6 | Gluteus Maximus | Extends and externally rotates the hip; provides powerful hip movement. |
| 7 | Hamstring Complex | Extends the hip and flexes the knee. |
| 8 | Quadriceps | Extends the knee; rectus femoris also assists with hip flexion. |
| 9 | Hip Flexors | Flex the hip and assist in pelvic positioning. |
| 10 | Transverse Abdominis | Compresses the abdomen and provides deep core stabilization. |
| 11 | Internal Obliques | Rotate and laterally flex the trunk while stabilizing the spine. |
| 12 | External Obliques | Rotate, laterally flex, and stabilize the trunk. |
| 13 | Multifidus | Provides deep spinal stabilization and segmental control. |
| 14 | Pelvic Floor Muscles | Support the pelvic organs and contribute to core stability and intra-abdominal pressure. |