What is core strength? Core muscles, core strength test (2023)

Traditional strength training focuses primarily on muscle growth in the arms, legs, and stomach. This makes it easy to start lifting weights in a regulated, methodical movement, such as curling a barbell or leg press system. Unfortunately, much of life is not as regimented, and despite the strength of one's extremities, an individual who maintained strong physical strength was still vulnerable to common physical injuries. Why? In general, core strength refers to chest muscle control rather than simply relaxing muscle tissue. Although we complain about our arms and legs when we lift big things or move from place to place, they are the main muscle systems that support these movements. These supporting muscles are involved in balancing the body in virtually all of its movements. Let's understand what is the core strength.

what is core strength

Although discreet in their behavior, the core muscle groups work together, improving their function from time to time as the movement changes. They provide us with stability and a secure base while kicking a football or grabbing a bowl from the cupboard. Learning to regulate these core muscle groups during exercise is believed to protect against injury, particularly in the spine. Core muscle exercises are commonly recommended by orthopedic and physical therapists to relieve pressure on the back without medication or surgery. These muscles are also an important part of maintaining proper balance and help defend against slipping. Let's understand in detail what the core strength is.

What is core strength? Core muscles, core strength test (1)


what the core does

Most of the time, the heart serves as a stabilizer and power transfer center rather than a prime mover. But regularly, people rely on the preparation of their cores as the main driver and in isolation. This can involve back bends or stretches versus physical movements like deadlifts, squats and push-ups, among many other closed-chain functional exercises. By practicing this way, you not only miss out on a crucial feature of the heart, but you also miss out on greater strength gains, more effective mobility, and fitness longevity. We should look at core strength as the ability to generate force versus core resilience, which is the ability to regulate the force we produce.

Without control and muscle work, the other three elements are useless, like a fish swimming in the sea, no matter how powerful you are or how stamina you have. It is necessary to first achieve core stabilization to protect the spine and surrounding musculature from damage caused by static and then dynamic movements. Second, we want to effectively and efficiently pass and generate force during complex movements, while preservingcore stability. This could involve hiking, Olympic lifts, or keeping a gallon of milk in the fridge, keeping your back healthy. One study found that athletes with greater core strength were at lower risk of injury.

deep muscle groups

transverse abdomen

The transverse abdominus is also known as the “corset muscle” as it wraps around the entire body and tightens the abdomen. Supports the spine and pelvis by compressing the belly and creating firmness in the torso. This is also the muscle structure that induces contractions during labor.

lumbar multifidus

The lumbar multifidus is a set of small muscles at the back of the lumbar spine. Regulation of movement between parts of the vertebrae. Your support helps minimize the degeneration of common systems


The thoracic diaphragm is a convex muscle at the base of the rib cage. As a core muscle, it helps to stabilize the chest in combination with the transversus abdominis and pelvic floor. It is also the main mechanism that drives proper breathing. It functions both as a voluntary and involuntary muscle. Hiccups are caused by an excessive contraction of the diaphragm.

pelvic floor

As the name suggests, this muscle group sits at the bottom of the pelvis and forms the foundation of the core muscle groups. It facilitates and protects the deeper tissues, cradling the internal organ systems. A poor pelvic floor can cause problems with incontinence and prolapse.


Superficial core muscle groups


The gluteal muscle community is found on the sides and back of the legs. They support the pelvis when walking or driving while the body needs to balance or move from one leg to the other.


Oblique muscle groups wrap around the trunk and serve to rotate and counter-rotate the trunk. They protect the spine by stabilizing flexion and rotation forces. Popular gestures that involve the obliques include throwing a ball or turning around to look behind you.

the wider back

The latissimus dorsi is a large back muscle. It connects to the lumbar spine fascia and reaches the elbow. The main strength function of this muscle group is to support the back during arm and shoulder movements. It is seen in actions such as pushing down a stuck window.

Square Loborus

The quadratus loborum is found on the back, between the ribs and the pelvis. Stabilizes lateral movements and trunk bending. It is used when you hold something big in one hand.

spine erector

The erector spinae is a muscular column that runs along the spine. They control the bending and extension of the back. The common use of these muscles is when lifting a heavy weight off the ground.


How to test core strength


Hold an elbow plank for 90 seconds. Good balance, with a straight back and level hips, should be maintained. A pin can be used to help determine the orientation of the site. Your palms should be in front of your head, with your forearms parallel to your spine, while your elbows are directly under your shoulders. Assume a horizontal posture with your knees behind your shoulders. Flex your quadriceps, lift your legs off the floor, contract your back and relax your abs. When all three muscles are contracted correctly, you can lock your hips in the correct position to ensure a flat lower back.

side prancha

Hold a side plank for 60 seconds. Your elbow should be positioned directly under your shoulder and your legs stacked on top of each other, keeping your spine straight horizontally and vertically.

Toes on the bar or knees to the chest

Total 5 hard knees to chest for passing score and 5 toes to bar for maximum score. When hanging from the overhead rope, first maintain active shoulder alignment to keep your shoulders secure, as seen below. Slowly and purposefully lift your toes to the bar (or your knees to your chest) and lower them under control, without bouncing. Complete the five replicas. To pass this strength test, you must maintain full muscle strength, use no momentum to achieve a full range of motion, and remain pain-free.


Complete a single deadlift reaching the beginner weight indicated in the power table below. For best performance, complete a single meet with deadlifts or go above intermediate weight.

Problems with a weak core

As we age, we experience degenerative changes, often in the spine. The bony and cartilaginous systems are prone to wear and tear. We can often monitor and fully remove the symptoms with proper core exercises. Having strong, powerful postural muscles helps lift bones and other structures, making them easier to move. Scoliosis, a curvature or rotation of the spine, can often also be regulated by proper exercises. Having an unbalanced heart will lead to complications throughout the body. Knee pain is also caused by poor pelvic stabilization.


How to strengthen your core

A strong core curriculum relies less on mindless repetition of drills and places more emphasis on understanding. People with strong core strength learn to recognize and activate the muscles needed to perform the task. Learning to activate the heart requires focus, which leads to greater harmony with the body. There is no one major form of empowerment that works for everyone. Anyone does better with the classes (although it can be easy to do the reps without truly understanding the target muscle groups). Others use Pilates or yoga to find where their heart is.

Physical therapists are great tools as they can offer individual guidance to identify an approach that suits anyone, with any experience and at any stage of skill. It often takes persistence for people to 'find' their heart, but once they do, it can be engaged and triggered in any activity – including walking, driving and sitting. While building the core begins with knowledge and coordination, athletes can further challenge their stability with more subtle movements that can be directed by athletic trainers and other exercise specialists.

Daily practice of core engagement can lead to healthier movement patterns that allow for greater mobility and independence throughout life. Hope you found all the answers to What is the core strength. You can find all this information onhealthy educationOn our website. If you have any doubts or questions, let us know in the comments section below. We answer all questions and provide information only after thorough research from reputable sources. Forward this article to friends and tell them what your core strength is.


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