CORE Essentials

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THE CORE is associated with abdominal muscle groups (transversus abdominis, internal/external obliques, rectus abdominis), hip abductors/adductors, hip flexors, and the lumbar spine.

This presentation outlines all of the muscles involved in developing core stability including:
- origin
- insertion
- action

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CORE Essentials

  1. 1. Presented by COREESSENTIALS
  2. 2. Presented by CORE STABILITY relates to the bodily region bounded by the abdominal wall, the pelvis, the lower back, and the diaphragm, and its ability to stabilize the body during movement.
  3. 3. Presented by THE CORE is associated with abdominal muscle groups (transversus abdominis, internal/external obliques, rectus abdominis), hip abductors/adductors, hip flexors, and the lumbar spine.
  4. 4. Presented by CORE STABILIZING MUSCLES contract together (synchronized) upon the contents of abdominal cavity that provides support to the spine and pelvis during movement.
  5. 5. Presented by THE CORE is typically associated with isometric strength, but the lumbar spine is primarily responsible for posture and stability providing the strength needed for stability required in dynamic sports.
  6. 6. Presented by THE CORE is activated first whenever a person moves to lift an object or simply moves from one position to another (this typically occurs with an unconscious change in breathing pattern).
  7. 7. Presented by THE ABDOMEN
  8. 8. Presented by RECTUS ABDOMINIS ORIGIN • pubic crest • pubic symphysis INSERTION • 5th, 6th, and 7th costal cartilages • medial intercostal margin • xiphoid process (posterior aspect) ACTION • flexes trunk • aids forced expiration • raises intra-abdominal pressure RECTUS ABDOMINIS
  9. 9. Presented by TRANSVERSUS ABDOMINIS ORIGIN • costal margin • lumbar fascia • iliac crest (anterior two-thirds) • inguinal ligament (lateral half) INSERTION • aponeurosis of rectus sheath (anterior and posterior) • conjoint tendon to pubic crest • pectineal line ACTION • supports abdominal wall • aids forced expiration • aids in raising intra-abdominal pressure • conjoint tendon supports posterior wall of inguinal canal TRANSVERSUS ABDOMINIS
  10. 10. Presented by INTERNAL OBLIQUES ORIGIN • lumbar fascia • iliac crest (anterior two-thirds) • inguinal ligament (lateral half) INSERTION • costal margin • aponeurosis of rectus sheath (anterior and posterior) • conjoint tendon to pubic crest • pectineal line ACTION • supports abdominal wall • assists forced expiration • aids in raising intra-abdominal pressure • abducts and rotates trunk (with muscles of other side) • Conjoint tendon supports posterior wall of inguinal canal INTERNAL OBLIQUES
  11. 11. Presented by EXTERNAL OBLIQUES ORIGIN • anterior angles of the lower eight ribs INSERTION • iliac crest (outer anterior half) • inguinal ligament • pubic tubercle and crest • aponeurosis of rectus sheath (anterior) ACTION • supports abdominal wall • assists forced expiration • aids in raising intra-abdominal pressure • abducts and rotates trunk (with muscles of other side) EXTERNAL OBLIQUES
  12. 12. Presented by DIAPHRAGM ORIGIN • vertebral: crura from the bodies of L1-2 (left), L1-3 (right) • costal: medial and lateral cruciate liga- ments, inner aspect of lower six ribs • sternal: two slips from posterior aspect of xiphoid process INSERTION • central tendon ACTION • inspiration • assists in raising intra-abdominal pressure DIAPHRAGM
  13. 13. Presented by THE BACK
  14. 14. Presented by ERECTOR SPINAE ORIGIN • spinous processes of T9 to T12 INSERTION • spinous processes of T1 and T2 • cervical vertebrae ACTION • extends the vertebral column ERECTOR SPINAE
  15. 15. Presented by ILIOCOSTALIS ORIGIN • iliac crest • sacrum • lumbar vertebrae INSERTION • ribs • cervical transverse processes ACTION • extends the vertebral column • lateral flexes the vertebral column ILIOCOSTALIS
  16. 16. Presented by SPINALIS ORIGIN • spinous processes INSERTION • spinous processes six levels above ACTION • lateral flexion of the vertebral column SPINALIS
  17. 17. Presented by LONGISSIMUS ORIGIN • transverse processes INSERTION • transverse processes several levels above ACTION • extends the vertebral column LONGISSIMUS
  18. 18. Presented by MULTIFIDUS ORIGIN • sacrum • erector spinae • aponeurosis • posterior superior iliac spine (PSIS) • iliac crest INSERTION • spinous processes of the vertebrae (from the sacrum to the axis) ACTION • stabilizes the vertebrae in local movements of the vertebral column MULTIFIDUS
  19. 19. Presented by QUADRATUS LUMBORUM ORIGIN • apices of transverse processes of L1 to L4 • iliolumbar ligament • iliac crest (posterior third) INSERTION • inferior border to the 12th rib ACTION • lateral flexion of the vertebral column (ipsilateral contraction) • extension of lumbar vertebral column (bilateral contraction) • fixes the 12th rib during forced expiration • elevates ilium (ipsilateral contraction) QUADRATUS LUMBORUM
  20. 20. Presented by THE PELVIS
  21. 21. Presented by ILIACUS ORIGIN • iliac fossa (within the abdomen) INSERTION • femur (lesser trochanter - lower surface) ACTION • flexes and laterally rotates the thigh at the hip • flexes trunk and pelvis on thigh ILIACUS
  22. 22. Presented by PSOAS ORIGIN • transverse processes of L1 to L5 • bodies of T12 to L5 • intervertebral discs below bodies of T12 to L4 INSERTION • femur (lesser trochanter - middle surface) ACTION • flexes and laterally rotates the thigh at the hip • flexes vertebral column PSOAS
  23. 23. Presented by RECTUS FEMORIS ORIGIN • straight head: anterior inferior iliac spine • reflected head: ilium (above acetabulum) INSERTION • quadriceps tendon to patella ACTION • extends leg at the knee • flexes thigh at hip RECTUS FEMORIS
  24. 24. Presented by SARTORIUS ORIGIN • anterior superior iliac spine (directly below) INSERTION • tibia (upper medial surface of the shaft) ACTION • flexes thigh at the hip • abducts thigh at the hip • laterally rotates thigh at the hip • flexes leg at the knee • rotates leg at the knee SARTORIUS
  25. 25. Presented by TENSOR FASCIAE LATAE ORIGIN • iliac crest (between tubercle of iliac crest and the anterior superior iliac spine) INSERTION • iliotibial tract (anterior surface of the lateral condyle of the tibia) ACTION • maintains extension of the knee • abducts at the hip TENSOR FASCIAE LATAE
  26. 26. Presented by GLUTEUS MAXIMUS ORIGIN • ilium (outer surface) • sacrum (lateral mass) • sacrotuberous ligament • coccyx INSERTION • gluteal tuberosity of femus (deepest quarter) • iliotibial tract (remaining three-quarters) ACTION • extends the thigh at the hip • laterally rotates the thigh at the hip • maintains extension of the knee (via iliotibial tract) GLUTEUS MAXIMUS
  27. 27. Presented by GLUTEUS MEDIUS ORIGIN • ilium (outer surface) INSERTION • greater trochanter of femur (posterolateral surface) ACTION • abducts the thigh at the hip • medially rotates the thigh at the hip • pelvic tilt when walking GLUTEUS MEDIUS
  28. 28. Presented by ADDUCTOR BREVIS ORIGIN • pubis (inferior ramus and body) INSERTION • linea aspera (upper third) ACTION • adducts the thigh at the hip ADDUCTOR BREVIS
  29. 29. Presented by ADDUCTOR LONGUS ORIGIN • pubis (superior ramus) INSERTION • medial linea aspera (lower two-thirds) ACTION • adducts the thigh at the hip • laterally rotates the thigh at the hip • flexes thigh at the hip ADDUCTOR LONGUS
  30. 30. Presented by ADDUCTOR MAGNUS ORIGIN • adductor portion: ischiopubic ramus • hamstring portion: lower outer quadrant of the posterior surface of the ischial tuberosity INSERTION • adductor portion: lower gluteal line and linea aspera • hamstring portion: adductor tubercle ACTION • adductor portion: adducts and medially rotates the thigh at the hip • hamstring portion: extends the thigh at the hip ADDUCTOR MAGNUS
  31. 31. Presented by PECTINEUS ORIGIN • pubis (pectineal line) • superior pubic ramus (directly below) INSERTION • vertical line between spiral line and gluteal crest below lesser trochanter of femur ACTION • flexes the thigh at the hip • adducts the thigh at the hip • medially rotates the thigh at the hip PECTINEUS
  32. 32. Presented by GRACILIS ORIGIN • ischiopubic ramus (outer surface) INSERTION • upper medial shaft of tibia below sartorius ACTION • adducts the thigh at the hip • flexes knee • medially rotates a flexed knee GRACILIS
  33. 33. Presented by THANK YOU! For more information visit www.todaysfitnesstrainer.com

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