The provided reference identifies key core muscles, but doesn't explicitly name 29 core muscles. However, we can interpret core muscles to include those mentioned and expand on them to provide a list that includes 29 muscles which are important for core stability, posture, and movement.
Core Muscles: Major and Minor
The core muscles can be broadly categorized into major and minor muscles, according to the reference provided. Here's a breakdown:
-
Major Core Muscles:
- Transverse abdominis
- Multifidus
- Internal obliques
- External obliques
- Erector spinae
- Diaphragm
- Pelvic floor muscles
- Rectus abdominis (abs)
-
Minor Core Muscles:
- Latissimus dorsi (lats)
- Trapezius (traps)
- Gluteus maximus (glutes)
- Gluteus medius
- Gluteus minimus
A More Detailed List of 29 Core Muscles
Here is a detailed list of 29 core muscles, expanding on the muscles above and including related supporting muscles that contribute to core stability:
| Category | Muscle | Description |
|---|---|---|
| Abdominal Muscles | Rectus Abdominis | The "six-pack" muscle, responsible for spinal flexion. |
| Transversus Abdominis | Deepest abdominal muscle; stabilizes the spine and pelvis. | |
| Internal Obliques | Assists in rotation and lateral flexion of the trunk. | |
| External Obliques | Works with internal obliques to assist in trunk rotation and lateral flexion. | |
| Back Muscles | Erector Spinae Group | A group of muscles that run along the spine, extending and rotating it. (Includes iliocostalis, longissimus, and spinalis) |
| Multifidus | Deep muscles along the spine, crucial for stability. | |
| Quadratus Lumborum (QL) | Stabilizes the spine and assists in lateral flexion. | |
| Latissimus Dorsi (Lats) | A large back muscle that extends, adducts, and internally rotates the shoulder. | |
| Trapezius (Traps) | Extends across the upper back, neck and shoulders and helps with arm, shoulder, neck and head movement. | |
| Pelvic Floor | Pelvic Floor Muscles | Supports the pelvic organs and plays a role in continence and sexual function. |
| Diaphragm | Diaphragm | The primary muscle of respiration; also stabilizes the core by assisting intra-abdominal pressure. |
| Hip Muscles | Gluteus Maximus | The largest of the gluteal muscles, responsible for hip extension and external rotation. |
| Gluteus Medius | Abducts and stabilizes the hip. | |
| Gluteus Minimus | Abducts and stabilizes the hip, supports internal rotation. | |
| Iliopsoas | Hip flexor, also important in postural control | |
| Shoulder and Upper Back | Serratus Anterior | Stabilizes the scapula and helps with protraction. |
| Rhomboids | Retract the scapula | |
| Rotator Cuff | Stabilizes the shoulder, and includes muscles like supraspinatus, infraspinatus, teres minor, and subscapularis | |
| Neck Muscles | Sternocleidomastoid | Assists in head movement and neck stability. |
| Scalenes | Assists in neck flexion and rotation | |
| Splenius Capitis | Neck extension, lateral flexion and rotation | |
| Semispinalis Capitis | Head and neck movement and stability | |
| Deep Abdominal and Hip | Piriformis | Hip external rotation |
| Obturator Internus | Hip external rotation | |
| Obturator Externus | Hip external rotation | |
| Gemellus Superior | Hip external rotation | |
| Gemellus Inferior | Hip external rotation | |
| Tensor Fasciae Latae (TFL) | Hip abduction and internal rotation |
These 29 muscles work synergistically to provide stability and mobility to the core. When they work together efficiently it results in a strong and functional core that supports all of your daily activities.
