The beginning, intermittent and advanced methods to build your core stability

It is a fact that we like to see the fruits of our labor. The goal of some body builders is to develop such well defined and separated muscles that they might easily pass for a walking anatomy chart. We cannot stand in front of the mirror admiring our backs like we can our well developed chest muscles and this has lead to big problems among many who are new to weight lifting or who simply choose to ignore what is not in their visual field.

As in anything, balance is the key to building core stability in body building. If you want to have a powerful looking chest and one that actually works, then you will have to have support behind it. It is possible to look like a million yet fatigue at the slightest exertion- hence the phrase, “all show and no go.” We do not want to waste time and effort building our bodies only to have them fall apart quickly, therefore, we are going to learn some proper techniques and some practical steps to achieve our best back possible. Many people could improve the quality of their workouts by paying special attention to the two types of muscles involved in the body and especially in the back.


We have slow twitch and fast twitch fibers within our muscle groups throughout the body. The fast twitch muscle groups are the ones that we can easily flex and show off, they benefit from short bursts of activity and they are the ones least likely to add valuable support and lasting strength to our center of gravity or our core. The slow twitch muscle groups are the ones least likely to benefit from short fast bursts of energy and get much better results from long endurance and slow, even stress. The two most important- and also most neglected- muscle groups in our backs, are the short postural muscles that make up the multifudus and the semispinalis groups.

Supporting the more bulky outer muscles of the back calls for practicing specific postural exercises daily. Biomechanically, the human spine must perform two seemingly contradictory requirements: sufficient postural stability of the entire body and locomotion. Functional stability while resting and moving is equally important. If you were to observe the average body builder doing deadweights, bench presses or squats, you would see an injury about to happen. The injury potential occurs because they are using slow twitch stabiliser muscles to move the weight and the stabilisers are not free to stabilise and keep the body in proper alignment during the exercise when they are used in this way. A common example of this would be when you round your back in the attempt to lift a weight and end up hurting.

The muscles that are attached directly to the boney spine in the region of the lower back and central spine are the stabiliser muscle groups. In direct opposition to the stabilisers we find the prime movers. The prime movers are the muscles that are not directly attached to the spine and are able to move freely. These muscles are large because they do not need to hold anything in position but are used for lifting and locomotion. The stabilisers are used to hold things in place and the prime movers are used to move things. Exercises can be done in several ways: Using free weights, using dedicated weight machines, or no weights at all. It is best to begin doing things correctly but if you have already over trained and need to concentrate on the back then the following exercises will help you to make fast gains:

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