It’s All About the Core by Dell Jeanty
A strong core allows you to do everything that is physically easier, improve your posture, improve your breathing, and prevent low back pain and related ailments. The major muscles of your core (and target exercises) include Transverse Abdominis (TVA)-The deepest of the abdominal muscles, this lies under the obliques (muscles of your waist). It acts as a weight belt, wrapping around your spine for protection and stability. Target Exercise: Planks External Obliques-These muscles are on the side and front of the abdomen, around your waist. Target Exercise: Arm Sweep Internal Obliques-These muscles lie under the external obliques, running in the opposite direction. Target Exercise: Crossover Crunch Rectus Abdominis-The Rectus Abdominis is a long muscle that extends along the front of the abdomen. This is the 'six-pack' part of the abs that becomes visible with reduced body fat. Target Exercise: Crunch Erector Spinae -The erector spinae is actually a collection of three muscles along your neck to your lower back. Target Exercise: Back Extension
Be sure to target these muscles in your strength training workouts. While ab muscles can't be separated (they all work together in each exercise), some exercises favor certain portions of the abs, as listed above. By developing a well-conditioned core, you can decrease the chance of injury, improve physical performance, improve balance and flexibility, and look leaner throughout your body. The goal is to exercise your core 15 to 20 minutes for 3 sessions a week will be enough to create the core you want.