2 Main Functions of the Core

Have you ever wondered if it's necessary to do thousands of crunches to develop your core muscles? To answer this question, we must first look at the function of the "core". The core muscles involve more than just the abs. All of the muscles from just above the knee to just below the chest can be considered part of the "core". Take a minute to think about how these muscles are used in every day life. I bet none of the uses that came to mind involved lying on the floor and raising your head toward your knees for endless reps.


There are two main functions of the core muscle groups:

1)Stabilize- the core muscles keep the upper or lower body still or steady during movement. Example: when lifting a box from the floor, your abs and low back muscles engage to keep the upper body from bending at the waist and putting your spine in an awkward position that may cause injury.

2)Power transfer- the core muscles work to transfer the power or energy created by one muscle group (generally from the lower body) to another muscle group (generally the upper body). Example: a pitcher lifts his leg and takes a large step forward to create as much power as possible to be able to throw a ball as hard and fast as possible. In this case the core muscles allow the power generated by the lower body (i.e. legs) to transfer to the upper body (i.e. throwing arm).

According to the principle of specificity, which states you should train a muscle for the function it is going to perform, you should do exercises that are similar to things you do in every day life. Any bodyweight exercise would qualify or exercises in which one or both feet are on the floor/ground for support. Exercises like squats, deadlifts, lunges, push-ups, pull-ups, kettlebell swings, standing military press, and medicine ball throws are just a few examples.

Crunches are good for training your abs. However, if you want to train your "core", then there are plenty of better options.