By Ryan Lawson, Exercise Specialist at Riverview Health Rehab & Fitness
As we age, having a strong core has a host of benefits including better balance and 
stability, proper posture and a healthy back. A strong core also makes everyday activities and tasks easier. While there are plenty of great abdominal and back exercises out there, understanding how the core muscles work and knowing the anatomy of your core will lead to a more beneficial workout.
We can easily classify the core in two sets of muscles. The inner core includes the transversus abdominis, pelvic floor, diaphragm, quadratus lumborum and multifidus muscles. These muscles work together to stabilize the spine and pelvis and help reduce any twisting that could cause harm. The outer core is comprised of the rectus abdominis, internal and external obliques, and erector spinae. These muscles work together to allow you to flex the spine, complete lateral flexion and help maintain an upright position.
When training both the inner and outer core, it’s best to engage in exercises that simulate everyday activities. A great way to go about this is to use a stability ball. By integrating the stability ball into your routine, you can focus on engaging the core while completing and challenging other muscles of the body.
The benefits of a stability ball include:
- A variety of exercises that can accommodate all fitness levels.
- Balance development while engaging the inner muscles of your core.
- Enhancement of motor learning through neuroreceptor activation.
- Increased range of motion of the spine.
- Support of the lumbar curve, which enables a greater range of resisted motion.
As you can see, integrating the stability ball into your exercise routine is a great way to test your core muscles. Please consult an exercise specialist to learn about the best way to add a stability ball into your fitness routine.