Hi team,

From a simple walk to training for an Ironman, core training will provide a foundation for you to build upon. Actions of the core include flexion, extension, rotation, and lateral flexion. We’ll review some of the muscles involved. Then, you can explore workouts and stretches.

• External and Internal Oblique
  • External is Latin for “outside”
  • Internal is Latin for “within”
  • Oblique is Latin for “slanting”
  • Function
    • Flex the spine
    • Laterally bend the spine
    • Rotate the spine
• Transverse Abdominis
  • Transverse is Latin for “lying across”
  • Function
    • Compresses the abdomen and spine
    • Spinal rotation assistance
• Erector Spinae
  • Erect is Latin for “upright”
  • Spina is Latin for “backbone”
  • Function
    • Extend, rotate, laterally flex the spine
• Rectus Abdominis
  • Rectus is Latin for “straight” 
  • Abdominal is Latin for “the belly”
  • Function
    • Flexes the vertebral column
    • Tilts the pelvis posteriorly

Workouts

Consider moving in all three planes of motion. One easy way to remember each plane of motion is to do a bicep curl (sagittal), lateral raise (frontal), and swinging a baseball bat (transverse).

• Suspension trainer
• No equipment
• Calisthenics Core Ranking
• Strengthen your lower back

Stretching

• Erector Spinae
• Ab stretches

ACE Fitness provides a great overview in this article.