The term “Core” is used endlessly in today’s world of rehabilitation, fitness training, and athletic strength and conditioning. But what are we talking about when we say, “train the core”?

What is the core?

And what exercise are proven to be the most effective in producing the strongest contractions in these muscles?

Well, first of all, the lower core is comprised of muscles that have either direct or indirect connections to the lower spine joints and impact how these joints move during dynamic (in motion) or static (stationary) activity. The core muscles also impact these joints in all directions, such as the front, back, top, bottom, and sides of the lower thoracic, ribs, lumbar, sacral, and pelvic joints.

Some examples of these core muscles are:

• Gluteus Maximus
• Gluteus Medius
• External Abdominal Oblique
• Lumbar Multifidus
• Longissimus Thoracis
• Rectus Abdominis
• Hamstrings

When suffering from an injury that is acute (recent injury) or recurrent (previous repetitive) these muscles may not have been well trained for proper activation, in turn they may not help provide support to reduce injuries.

In addition, injuries may also adversely impact the brain’s ability to properly signal and activate these muscles, to avoid re-injuring the traumatized areas.

In a research study published in the Journal of Orthopaedic & Sports Physical Therapy, nine core trunk, hip, and thigh muscle rehabilitation exercises were compared using electromyographic (EMG) readings, to determine the activity levels in various core muscles of the lower trunk, hips, and thighs.

The nine exercises measured were: active hip abduction, bridge, unilateral-bridge, side-bridge, prone-bridge on elbows and toes, quadruped arm/lower extremity lift, lateral step-up, standing lunge, and using the Dynamic Edge (a downhill skiing simulator measuring side-to-side motions).

Below are the results and conclusions of this study.

Results:

“In healthy subjects, the lateral step-up and the lunge exercises produced EMG (electromyogram) levels greater than 45% maximum voluntary isometric contraction (MVIC) in the vastus
medialis obliquus, which suggests that they may be beneficial for strengthening that muscle.

The side-bridge exercise could be used for strengthening the gluteus medius and the external oblique abdominis muscles, and the quadruped arm/lower extremity lift exercise may help strengthen the gluteus maximus muscle.

All the other exercises produced EMG levels less than 45% MVIC, so they may be more beneficial for training endurance or
stabilization in healthy subjects.”

Conclusion:

“Our results suggest that these exercises could be used for a core rehabilitation or performance enhancement program. Depending on the individual needs of a patient or athlete,
some of the exercises may be more beneficial than others for achieving strength.”

To truly know what muscle structures are involved in a new or recurrent injury and how to treat it a skilled physical therapy or medical assessment should be sought and performed by a licensed physical therapist, physician, or qualified licensed medical professional.

Click here to explore the Journal of Orthopaedic & Sports Physical Therapy article yourself.