Core training – take care of your deep muscle stability

What are deep muscles?

If you’re into physical activity, you’ve likely come across terms like ‘core muscles’ or ‘core training.’ The word ‘core’ refers to the central part or the foundation of something, which perfectly captures the essence of deep muscles. These are large muscle groups located deep within the body, close to the bonesand joints. Though not as visible as superficial muscles, they work tirelessly every day to support proper posture and enable efficient movement, which is why they’re also known as postural muscles.

Deep muscles can be likened to an internal scaffolding system that stabilises the spine as well as the upper and lower limbs. If kept in good condition, they maintain the natural curvature of the spine, aid in balance, and ensure proper movement coordination. They also help protect our joints and surrounding tissues, and keeping them strong can significantly reduce the risk of injury. With strong deep muscles, we stand more firmly, feel more agile, stronger, and simply healthier!

Core muscles include:

• the multifidus muscle,
• the pelvic floor muscles,
• the diaphragm,
• the transversus abdominis,
• the oblique abdominal muscles,
• the lumbar paraspinal muscles.

Why is core training so important?

Deep muscles are our foundation – literally! That’s the answer that comes to mind every time we think about the aims of core training. And it’s not just for high-performance athletes – anyone looking to stay healthy for as long as possible will appreciate its value.

Efficient core muscles are the basis of correct posture. This means that by training them, we counteract negative changes in the spine and joints. We help prevent postural defects, back pain, and degenerative changes in the musculoskeletal system. Training core muscles is a way to maintain full mobility and fitness for years to come, which is especially important for people who lead sedentary lifestyles and for older individuals.

Deep muscles are the foundation of proper mobility not only in basic movements like walking but also in more complex actions. For active individuals, this means that correct and technically sound execution of many exercises largely depends on the level of stabilisation provided by the postural muscles. It’s hard to imagine a sport where this wouldn’t be important!

Deep muscles are also essential for overall physical endurance. Their proper condition allows the body to maintain a stable position during exercise. In endurance sports, well-functioning postural muscles determine whether training feels manageable or whether we get tired more quickly. This is especially appreciated by those preparing for long-distance running, swimming, or cycling events.

Core training (not only) for runners

Performance in endurance disciplines depends heavily on how efficiently the body manages energy. Any loss of energy works against us, reducing our speed or stamina. Deep muscles stabilise the body, helping avoid unnecessary energy expenditure on maintaining balance and posture. This leaves more energy for the muscles directly involved in movement.

Think of it this way: at the start of a race, everyone looks strong, focused, and ready to go. But as they near the finish line, it becomes clear who still has the strength for a final push, and who’s simply trying to make it to the end. You can see it in their postures. Some runners maintain proper form from start to finish, while others start to hunch over, drag their feet, and lose their rhythm.

The same principle applies to any other endurance discipline. The longer a cyclist is able to effortlessly maintain an active, aerodynamic position on the bike, the more energy and time are saved across any distance. Similarly, the longer a swimmer can maintain proper muscle tension, the more lengths they’ll cover with correct technique, which translates to faster pace and less exertion.

And finally – a word about the diaphragm. This deep muscle is responsible for deep abdominal breathing, allowing us to take in more air. So, if you’re struggling with irregular or shallow breathing, tend to get out of breath quickly or are particularly prone to exercise-induced side stitches, core training might be the perfect solution.

Core in strength training

Some gym-goers completely overlook the importance of deep muscles. They focus solely on lifting heavier and heavier weights, increasing muscle mass, and showing off their physique. The problem is, this approach can lead to injury, plateaus, or pain, all of which may discourage further training and result in giving up altogether.

Any movement performed during strength training is preceded by a stabilisation phase, triggered by the activation of deep muscles. If these muscles aren’t efficient enough, other muscle groups involved in the movement will have to compensate.

This leads to two problems:

1. Deep muscles aren’t adapted to such high levels of exertion, usually because they are too large or too strong.
2. These muscles are already engaged in movement and working under load, so maintaining a stable position becomes an added challenge they must overcome.

The result? Disrupted technique, reduced mobility and movement efficiency, as well as localised joint and spinal strain, leading to pain or an even more serious injury.

If you’re interested in trying out strength training but aren’t sure where to begin, check out some short video guides where a trainer will walk you through the basics. This way, you’ll be able to start with confidence, and avoid falling into sportcrastination!

In strength training, deep muscles serve as the foundation on which we build the mass and strength of other muscle groups. The more we aim to achieve, the stronger this foundation needs to be. That’s why it’s worth including dedicated sessions or supplementary exercises in your training plan that focus on strengthening deep muscles as support for the rest of your workout.

It’s also worth mentioning the role of the diaphragm here. Many trainers highlight the importance of breathing during exercise – and rightly so, because diaphragmatic breathing activates core stabilisation and enables dynamic, explosive movement during exhalation. This is especially important to keep in mind when planning more demanding exercises involving weights.

Not just the plank – how to train your deep muscles.

The most commonly recommended form of deep muscle training involves isometric exercises. These focus on tensing and relaxing muscles without changing their length. In other words, we’re training without engaging the joints.

Examples of isometric exercises:

1. The most popular example is the plank, which involves holding the body in a supported position for a set period of time. This exercise has many variations that target specific areas of the deep muscle system.
2. Wall sit (also known as the ‘chair’ position).
3. Pull-ups with an extended bent-arm phase.
4. Glute bridges performed while lying on your back.

For those who aren’t fans of planks but still need core training – good news: there are plenty of other exercises that do the job. Here are a few suggestions:

1. Exercises with free weights, such as overhead kettlebell marches or the so-called farmer’s walk.
2. Bodyweight functional training, including leg raises, bicycle crunches, or holding a half-squat position.
3. TRX exercises, such as rows or knee tucks to the chest.
4. Training with gym balls.
5. Using specialist machines.
6. Electrical Muscle Stimulation (EMS).

What’s the best advice? Take advantage of the wide range of options offered by MultiSport and consult a trainer who can tailor a deep muscle workout programme to your individual fitness goals. It’s definitely worth it – and also a great way to fight off sportcrastination.

^References:

1. ^{Danielson T., Westfahl A., Ukryta przewaga. Trening mięśni głębokich, Łódź, 2015.}
2. ^{Ashwell K., Anatomia ruchu – podręcznik ćwiczeń, Warsaw, 2015.}
3. ^{Zielonka-Pycka K., Szczygieł E., Golec J., Wzmocnienie mięśni głębokich podstawą treningu sportowego – przegląd systematyczny, Polish Journal of Sports Medicine, 2017.}
4. ^{Kocjan J., Adamek M., Gzik-Zroska B. et al., Network of breathing. Multifunctional role of the diaphragm: a review, Advances in Respiratory Medicine, 2017.}
5. ^{Olivia-Lozano J. M., Muyor J.M., Core Muscle Activity During Physical Fitness Exercises: A Systematic Review, International Journal of Environmental Research and Public Health, 2020.}
6. ^{https://www.researchgate.net/publication/23658594_Does_Core_Strength_Training_Influence_Running_Kinetics_Lower-Extremity_Stability_and_5000-m_Performance_in_Runners}