Rectus Abdominus - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.

Erector Spinae - This group of three muscles runs along your neck to your lower back.

Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.

External Obliques - located on the side and front of the abdomen.

Internal Obliques - located under the external obliques, running in the opposite direction.

Transverse Abdominus - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.

Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include:

Psoas major/illiacus/rectus femoris/pectineus/Sartorius/Gluteus medius and minimus - located at the side of the hip /Gluteus maximus/ hamstring group/ piriformis - located in the back of the hip and upper thigh leg and the hip adductors - located at medial thigh.

Core Strength Training and Athletic Performance:
Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities. Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.

Strengthening the Core Muscles:
There are many exercises that will strengthen the core, as well as exercise equipment that will aid this training. Some of the best products for developing core strength include:

Strengthening the Core Muscles:
There are many exercises that will strengthen the core, as well as exercise equipment that will aid this training. Some of the best products for developing core strength include: Medicine Balls/Kettleballs /Stability Balls /Balance Products such as the Bosu Ball, balance boards, wobble boards and others Dumbbells

No Equipment Core Strength Exercises:
Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and coaches rely on for regular core training. They include:

• Plank Exercise: Side Plank Exercise: The Basic Push Up: V-Sits: Push-Ups: Squats: Back Bridge: Hip Lift: Russian Twists: Lunges: Side Lunges: Back Extensions:

Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate's exercise programs. Yoga is also an excellent way for athletes to build core strength. For a simple core strength program you can begin with push-ups and crunches, but work with an experienced jumps coach to find the exercises that work best for you.

Based on research by: Elizabeth Quinn:

Elizabeth Quinn is an exercise physiologist and fitness consultant who has been writing and editing health information content and working with athletes for over a decade.

She has a Master of Science degree in sport science and a Bachelor of Science degree in psychology. She completed her graduate internship at the Cooper Clinic and Institute for Aerobics Research in Dallas, TX. She has held numerous professional health and fitness certifications, including those related to personal training and athletic rehabilitation.

My sincere thanks to her.

Nigel

NEW

• Take a look at TWO 'Abs' Video  Clips I found for you on YOU TUBE
• Craig Ballantyne is the demonstrator and lots more information can be found on the link below.
  

<Click Here!>

THE TWO  'ABS' YOU TUBE LINKS ARE BELOW

http://www.youtube.com/watch?v=VZPKItKB4CM

http://www.youtube.com/watch?v=BxBMh4DKS1o

Below are a few photographs of some of the exercise I use to develop the core. Let me aplogise for the quality of these prints but hopefully you can see  the general idea. You have to be creative and develop a wide portfolio of core exercises.