Core Workout For The Inner Unit.Core workout for the inner units builds the muscles that help stabilize the spine. When these muscles are not developed it places stress on the spine, the pelvis and joints. This stress often can lead to injury. Research has shown that the inner unit calls upon a different neurological loop than the basic core muscles. This page will give you a good idea how these muscles work and where they are located. Which will help you concentrate on proper form when performing a core workout. Muscles Of The Inner Unit.The inner unit are made up of these four muscles:Transverse Abdominis: Lies deep within the abdominal core muscles. It acts as a weight belt contracting before the extremities move providing stability to the spine. If the transverse abdominis is not working properly, tightening up around the waist like a girdle, you risk having lower back injury. When the stability of the spine is weak, the nervous system cannot call on the extremity muscles efficiently to assist with the movement correctly. This simply means that if you bend over to pick up something and your tranverse abdominis is not recruited, all the stability will come at the joint level which can lead to lower back pain. Drawing your belly button in like if you where trying to touch your spine will call on your transverse, you should do this every time before you bend down to pick up a heavy load. The Pelvic Floor: These muscles are located under the pelvis. In the case of hernias, c-section child birth and hysterectomies operations the inner unit muscles have been cut and cannot communicate with the pelvic floor efficiently. You can improve on this by tightening and toning these muscles through these core workout exercise. The Multifidus: This muscle give joint stability at each segmental level. It lies in the spine giving stiffness to the vertebra ensuring it's proper functionality. Greatly benefits from core strength training. The diaphragm: A half dome shaped muscle that separates the abdomen from the thorax. The diaphragm will also be targeted in the core strength training. Core Exercise To Improve The Inner UnitThe 4 Point Transverse Abdominis Tuck: While on your hands and knees inhale and let your transverse hang out. Exhale while pulling your belly button in to touch your spine. Do not move the spine during the movement or contract the glutes. You can use a dowel to keep good position. Place it along your spine, it should simultaneously touch your tailbone, upper back and the back of your head. This is a great exercise for tightening up the pooch belly.The Horse Stance Vertical: This exercise incorporates all four of the inner unit muscles. Get down on your hand and knees. Raise your left knee and right hand about 1 inch off the floor. Hold for 10 seconds. Repeat for the next side. Alternate for about 2 minutes. The Heel Slide: Lie flat on your back with your knees bent placing your heels about 8 inches from your butt. Exhale while drawing your belly button in. Slide the right leg out while sliding your heel on the floor. Return to starting position. Repeat with the left leg. Doing this core workout will noticeably tighten and firm up the lower belly.
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