When people think of ABS (abdominal muscles), often they just think of a rock-hard-looking 6-pack.

But that’s SO not giving your core (as I like to call it) the recognition it deserves.

Your core IS so important, but not for the reasons people think (cough make you look cool cough).

So let’s talk about it.

Your core is the FOUNDATION for almost every movement you make and actually includes all the muscles that stabilize your spine, pelvis, and torso. It plays a crucial role in balance, posture, and strength, as well as protecting your internal organs and supporting your breathing. A strong core helps your other muscles move more appropriately, while a weak core can put pressure on the rest of your muscles to pick up the slack (which is when you start to feel things like back and hip pain).

So, yeah, it does A LOT.

And there are also A LOT of muscles that make up your core (more than you think).

So let’s introduce them:

Abdominal Muscles

Rectus Abdominis (1st photo)
- Known as the “six-pack” muscle.
- Aid in core stability and movement.
- Flexes the spine and stabilizes the pelvis.
Transverse Abdominis (TVA) (2nd photo)
- Deepest abdominal muscle, wraps around the torso and spine.
- The main stabilizer muscle.
- Protects and supports your core’s internal organs.
External Obliques (3rd photo)
- Outer layer of abdominal muscles on the sides.
- Aids in twisting and side bending.
Internal Obliques (4th photo)
- Located beneath the external obliques on the sides of the abdomen.
- Assists with rotation, lateral flexion, and spinal stability.

Back Muscles

Erector Spinae (1st photo)
- Long muscles running along the spine from neck to lower back.
- Extends the spine, supports posture, and controls bending movements.
Multifidus (2nd photo)
- Small, deep muscles along the spine.
- Stabilizes vertebrae and maintains spinal alignment during movement.
Quadratus Lumborum (QL) (3rd photo)
- Located on the sides of the lower back.
- Stabilizes the lower spine and assists in side bending.

Pelvic Floor Muscles

We won’t go into full detail about this muscle group in this article. Here’s what you need to know for now:

Located at the base of the pelvis.
Supports pelvic organs, bladder, and bowels.
Contributes to core stability.

Pretty cool right?

Now, your core is always engaged in almost all strength training exercises, even if you’re not specifically targeting it.

Lots of compound exercises, like squats, deadlifts, and overhead presses, require your core to stabilize your spine and pelvis. Without a strong, engaged core, it’s harder to maintain proper form and prevent injury. In addition, any unilateral exercises you do (i.e. reverse lunges, single arm rows, balancing on a stability ball, etc.) require your core to stay engaged to keep you upright and balanced. So, yeah, it’s always working—and the heavier you lift, the harder it has to work (makes sense).

If you want to build greater core strength and endurance, improve your posture, balance, and spinal stability, and/or enhance your performance in heavier lifts or sports, targeting your core directly can be a great way to do all those things!

You should always work your core in four different ways:

(Anti-) Lateral Flexion
Isometric
(Anti-) Rotation
(Anti-) Extension

(Anti-Lateral) Flexion

Anything that keeps your body from bending to the side.
Examples: Side Plank, Suitcase Carry, Mountain Climbers

Isometric

Anything that makes you hold your core for a long period of time without moving.
Examples: Hollow Hold, Plank Hold, Bear Stance Hold

(Anti-) Rotation

Anything that goes against your core rotation side to side.
Examples: Paloff Press, Russian Twist, Windshield Wipers

(Anti-) Extension

Anything that keeps your spine from arching backwards
Examples: Bodysaws, Deadbugs, AB Wheel Roll Outs

Note: To protect your core / pelvic floor whilst exercising, resist the temptation to hold your breath and always breathe out when doing the hardest part of any exercise.

Here's a sample F.I.R.E. core workout:

A1. Side Plank Hip Dips (:30s Each Side)

A2. Plank Hold (:30s)

A3. Russian Twists (:30s)

A4. Deadbugs (:30s Each Side)

10s Rest in between Exercises

30s Rest in between Circuits

Repeat 3-4x

Hi, I’m Azul. I coach women who want to improve their wellness and relationship to self with science-based holistic practices designed to transform their habits and mindset around food, fitness and self-care.

As a Certified Health Coach, Personal Trainer and Mindset Mentor I’m on a mission to change the way we approach fitness and nutrition - by first changing the way we approach our relationship to self. Wellness starts from within - it’s through learning to love ourselves now that we can begin to transform the way we feel about exercise and food and see them as what they are, acts of self-care used to nourish and strengthen this one body we have to feel more empowered and confident to live the lives we desire and deserve.

If you’re looking to feel more confident in your body, learn how to let go of dieting for good to enjoy food without guilt, and turn exercise into something you love to do rather than something you “have” to do, submit a client application to get in contact with me! I work with clients virtually all over the world helping those who want to change their relationship with food, exercise and their bodies.

Strength Your Core with F.I.R.E.