If we imagine our “core” as a sealed can, including the top, body (front and back walls), and bottom..
So, the front wall of the can is the abdominal muscle group, which includes the rectus abdominis, transverse abdominis, internal oblique abdominis, and external oblique abdominis..
The top of the tank is the diaphragm (similar to a parachute or respiratory muscle), and the bottom of the tank is the pelvic floor muscle (similar to a hanging net). The wall behind the jar is composed of the multifidus muscle, erector spinae muscle (including spinous muscle, iliac rib muscle, and longest muscle)..
If divided according to the popular inner and outer core, the inner core, in simple terms, refers to the deep core muscle group, which are the diaphragm, transverse abdominis, multifidus, and pelvic floor muscles..
The outer core refers to the outer layer of muscle groups, which are the erector spinae muscle, internal oblique muscle, external oblique muscle, and rectus abdominis muscle..
So, when practicing yoga, in order to strengthen the core, in addition to strengthening abdominal exercises, especially the transverse abdominis muscle, which is very important for maintaining intra-abdominal pressure..
It is also necessary to strengthen the respiratory and diaphragmatic muscles, which are crucial for women’s pelvic floor muscles, as well as the multifidus and erector spinae muscles that maintain lumbar stability..