Core muscles refer to the muscles around our trunk, including abdominal muscles, gluteal muscles, and muscles connected with the spine and pelvis. We generally think that the core part refers to the functional part composed of four muscle groups: waist, abdomen, buttocks and legs. In the concept of muscle building, waist, abdomen, buttocks and legs belong to a single muscle group.

But in the concept of function, the waist, abdomen, buttocks and legs form a whole, which is called the core part.

When our hands and legs move, these core muscles will help our body to keep stable and upright. Others call these muscles "the home of power".

Because the whole human body is arranged like a sports chain, and the core part connects the upper and lower parts of the human body, just like a bridge. If this "bridge" goes wrong, it is likely to cause problems in the upper/lower body and even the whole sports chain.

Content of core training

1. Diaphragm training: It is very important to restore the function of diaphragm before starting core muscle strength training. Abdominal breathing is the easiest way to train the diaphragm. Stick one hand on the chest and the other hand on the upper abdomen, exhale slowly to spit out all the air in the lungs, then inhale slowly to the abdomen and feel the movement of the chest with your hands. The chest and upper abdomen have the same expansion. If only the respiratory accessory muscles are used for chest fluctuation, it is inefficient breathing.

2. Transverse abdominis: It is the deepest muscle on the ventral side. It runs horizontally and is connected with thoracolumbar fascia, which helps to maintain abdominal pressure. The transverse abdominis muscle is like an iron ring at the core of the hoop column to avoid displacement between spinal segments. Moreover, studies have shown that before human exercise, transverse abdominis muscle will contract prospectively to maintain spinal stability.