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Deep muscles (core muscles) are one of the most important muscles in our body. Their task is to work on the correct stabilization of the figure, as well as keeping many internal organs in the right place. But these are just some of the important functions of deep muscles, and there are over forty types of deep muscles. Are you wondering how to exercise your deep muscles? Learn about the most effective exercises for deep muscles and find out how important role they play in our body.
Deep muscles are quite difficult to locate because, first of all, they are not clearly visible through the skin (unlike superficial muscles) and are difficult to tighten without involving other parts of the muscles. They are also called postural muscles.
However, when we understand how to exercise deep muscles and what their characteristics and functions are, stabilization training or core training will be not only pleasant for us, but most of all effective.
The types of deep muscles are divided into different parts of the muscles, often related to each other by different structures found in our body, such as ligaments, fasciae and joints. Therefore, locating them and determining which muscles are really deep muscles is quite complicated. Proper knowledge of anatomy allows you to appreciate the role of deep muscles and their proper training.
Deep muscles - definition
Deep muscles are one of the most important muscle groups in our body. They are primarily responsible for the effective stabilization of the body, so they prevent, among other things, falls and injuries. It is worth realizing that deep muscle training is actually the basis of any adventure with sport, and these muscles are the foundations of our figure.
Deep muscles are also called postural muscles, stabilizing muscles and tonic muscles. In their nomenclature, the English term "core" is also popular, which can be translated as stem or stem, as well as adjectives - the most important, key. No wonder, because deep muscles and their individual types constitute a muscular corset that stabilizes our figure.
This type of muscle consists mainly of a large amount of myoglobin and sarcoplasm, and their structure is primarily red fibers.They are characterized by high endurance in terms of the weight of the loads they are subjected to and the duration of physical exertion.
Deep muscles are innervated through the posterior branches of the spinal nerves. They are located along the entire length of the spine, they wrap around our torso and extend from the very skull to the pelvis.
deep muscles - feature
Deep muscles play a number of important functions in our body, the most important of which are:
- body stabilization
- maintaining correct body posture
- correct balance
- protection of internal organs
- supporting the work of other body muscles, incl. superficial muscles
- supporting the maintenance of the correct exercise technique
- elimination of joint pains
- preventing injuries, e.g. of ligaments and joints
- increasing the body's muscular endurance in general (deep muscles have an extended working time and may be subject to greater weights)
Deep muscles - types
Deep muscles are a large group of muscles. It consists of as many as 40 muscles that are attached to the spine and pelvis. The most important and deepest deep muscles are
1. Multisection muscle
Located in the lower lumbar region of the spine. It performs a very important function because it connects adjacent vertebrae with each other, that is, it controls their proper movement. This muscle, thanks to the opposite arrangement of muscle fibers, surrounds all the structures in the back of the spine. Its shape resembles the letter A - the beginning of the multisection muscle is located on the sides of the torso, and its end attachment is attached to the spinous processes of the vertebrae along the spine.
2. Transverse Abdominal Muscle
This is the deepest muscle in the group of abdominal muscles. It is I-shaped and its fibers run from top to bottom in a straight line. The transverse abdominal muscle interacts with the diaphragm and has a direct impact on the stabilization of the lumbar spine by increasing the pressure inside the abdominal cavity and thus relieving the vertebrae and ligaments.
3. Internal oblique muscle
The oblique abdominals are divided into external oblique muscles and internal oblique muscles, and although they are not the innermost abdominal muscles, they have very important stabilizing functions for many key structures in our body.
The external oblique muscle is made of fibers going diagonally downwards from the outside to the inside of the hips. It attaches to the combhip, inguinal ligament and white line and is part of the anterior wall of the rectus abdominis muscle. Its functions include bending the spine, rotating the torso, lifting the pelvis, leaning to the side, pulling the chest down (expiratory muscle).
The oblique muscle inside the abdomen lies under the external muscle, and the direction of its fibers in the internal muscle is opposite to it. It attaches to the lumbosacral fascia, the iliac crest and the inguinal ligament. His tasks include lowering the ribs, bending the torso, bending the torso forward (expiratory muscle).
4. Diaphragm
It is the muscle that separates the abdomen and the chest, and is one of the most important deep muscles in the body! The diaphragm attaches to the sternum, ribs, and vertebrae of the lumbar spine. The diaphragm is therefore directly responsible for the proper work of our spine.
5. Pelvic floor muscles
The muscles of the pelvic floor are the superficial muscles of the perineum, the urogenital diaphragm and the innermost pelvic diaphragm (levator ani, coccyx), where the Kegel muscles known especially to women are located. The pelvic day muscles play extremely important functions, including they protect our reproductive organs against "falling out", stabilize the pelvis and are responsible, for example, for keeping urine during physical exertion.
Wondering how to exercise your deep muscles? A few simple exercises are enough to strengthen, feel and activate them properly!
Deep muscles - exercises
1. Multisection muscle
- Superman. The exercise consists in lifting straightened arms and legs while lying in front of them. It is important not to tilt your head during this exercise and keep your spine in a straight line.
- Bird dog, i.e. alternate lifting of the arm and leg in the front support. In this exercise, the limbs should aim to straighten.
2. Transverse Abdominal Muscle
- Board. This is probably the most popular exercise for deep muscles! Front supports can be performed both on the hands and on the elbows. It is important to properly tighten the abdomen and buttocks and tuck the pelvis.
- Mountain bike. We make the mountain bike with the front support on the hands, and our legs should rest on the feet. Then you should alternately bend your legs towards the chest without changing the position of the spine.
3. Abdominal oblique muscles
- Raising the hips in the lateral support. We do the exercise insupport on the elbow, and for the more advanced - on the hand. The legs can be straightened or bent, it all depends on the degree of difficulty you prefer. Once we have chosen the appropriate variant of the exercise for ourselves, we raise the hips upwards as high as possible and tighten the abdomen as tightly as possible.
- Side board with a leg lift. We assume the position of the plank in the support on the elbow and knees or on the hand and feet. Then we raise our leg and, bending it at the knee, bring it closer to the head.
3. Diaphragm
- Breathing with a book on your stomach. In the supine position, place a book on your stomach and breathe in deeply and slowly breathe through your nose. We exhale the air even slower in order to keep the weight on our abdomen.
- Air retention. We stand slightly apart and breathe in deeply through our nose. We try to hold the air for a few seconds, then exhale slowly through our mouths, pausing for a few seconds.
4. Pelvic floor muscles
- Sit comfortably in a chair and adopt a correct body posture. Place your hands under your buttocks until you feel the sciatic lumps - the two protruding bone points. Then try to bring them closer to you. Do not tense your buttocks and abs during this exercise.
- Lie down on the mat with your feet hip-width apart. Press the sciatic tumors to the floor thanks to the curvature of the lumbar spine. Try to pull the pubic bone towards your heels and stretch your head in the opposite direction. Your task is to bring your back to the ground as much as possible. When this is done, tighten and relax your sciatic bumps.