Muscle Groups for Stabilization and Strength Development

The muscles that stabilize the core, also known as CORE, include: the transverse abdominal muscle – the innermost structure of the abdominal wall, located beneath the internal cartilaginous muscles. Its role is to increase the pressure in the abdominal cavity and provide stability to the body in its central region; the diaphragm – one of the main respiratory muscles.. Diaphragmatic breathing allows for the generation of abdominal pressure; the multifidus muscle – a structure that runs from the sacrum to the cervical vertebrae, which maintains the spine in the correct position; the pelvic floor muscles – a group of muscles that close the pelvic ring and have a substantial impact on maintaining proper posture and the biomechanics of walking.

The entire strength of the body originates in the core and is transmitted to the limbs via a stable position. Proper alignment of our body, meaning separate segments, provides us with the appropriate conditions to execute a wide range of physical activities, protects us from injuries, and enables us to perform exercises according to the movement pattern. Furthermore, apart from positioning our body, these muscles are responsible for maintaining this position during movement. Stabilizing muscles are distinguished by a phenomenon known as pre-programming.

The general lack of stability results in significant difficulties with coordination and weakens the body – the movements we perform appear clumsy and ineffective. This is best observed in children, whose central stabilization is still developing. Only after mastering the medium do they begin to control their limbs. It is also important to mention puberty, the growth spurt, which, after a sudden lengthening of the body, leads to stability issues and a characteristic inability to move the body. Returning to our 'muscular cylinder', if any of its elements are weakened, the work it is supposed to perform will be transferred to the global stabilizers. This disrupts the collaboration between these two elements, the structural balance, leading to excessive tension, contractures, and movement restrictions, and ultimately to pain in the torso area, most commonly in the back. When a movement restriction arises in one place, there is compensation in another body segment. A classic example is the increased range of motion in the lumbar spine due to restrictions in the hip joint caused by inadequate alignment during exercises. In such a situation, the original mobility in the joint should be restored if contractures are present, and if they are not, one should proceed directly to training the local muscle stabilization in initial unloaded positions, gradually moving on to more advanced stages, such as maintaining a loaded position and adding the work of the global muscles.

As previously mentioned, everything originates from our core. Central stabilization provides an appropriate foundation for limb mobility. The stiffer the center, the more energy is transferred to the external load on which the muscles responsible for movement operate. This can be easily imagined by envisioning our stabilization as a bench upon which we will press all the weight. If the stabilization is extremely strong, our bench is constructed from metal and hard wood securely attached to the frame, signifying a very stable structure. During all the work of our muscles, we can push the weight to the edge of the frame. However, if stabilization is impaired, it can be likened to a large, underinflated, rubber ball. In such a scenario, energy designated for the weight is significantly dispersed in search of balance, maintaining correct posture, and deforming the soft ball's surface. In reality, an individual with excellent stabilization can generate a substantial amount of power even while lying on a ball, whereas an unstable person will expend most of their energy maintaining their position. Only by stabilizing the body through maintaining and preserving natural spinal curvatures, both in stable and dynamic conditions, can we generate maximum strength directed towards specific work, significantly reducing the likelihood of any injuries. It is crucial to note that this applies not only to the gym but to all forms of physical activity and our daily tasks.

The fundamental principles to be followed in stabilisation training are: positioning the spine in its natural alignment (preserving its natural curvature); adjusting the limbs and ribs to reduce mobility, with particular regard to the placement of the shoulders and head. The body movement should allow for correct positioning, and the symmetrical posture of the body should be maintained, with no lateral deviations. Muscle tension should be properly maintained, and balance movements should be preserved. Remember, we should be training stabilisation just like any other motor skill: gradually, mastering exercises in unloaded positions before progressing to loaded positions, adding limb work, destabilising elements, and dynamic movements.

Pay attention to maintain the correct posture of the spine in this widely popular exercise. If you are unable to hold the position for 10 seconds, you should start the exercise from the position on your knees. The training should be continued until you experience a very strong tremor on your body, which means that the stabilizing muscles are exhausted and no longer working. If the training is done for a full minute, you can introduce destabilizing elements, such as the position on the lower or upper body and an unstable surface like the knees.