The key stabilising muscles for the lower body are the transversus abdominus (deep abdominal muscle), multifidus (small back muscles) and gluteals (buttocks).

Trans Abs

Learn to 'scoop' the lower part of your stomach, below the navel, "up and in" to activate the
'trans abs'

Make a point of "scooping" during exercise to help teach the muscles to recruit automatically. It is beneficial to practice scooping at different intensities depending on the demands of the movement. For example, 'scoop' with a 30% effort during driving and standing in queues, and increase above 80% when lifting a heavy weight.

Multifidus

These are small muscles that stabilise the vertebrae of your back and are often recruited as a result of successful trans ab 'scooping'.

To identify these muscles, stand in neutral, and place the fingers of your left hand slightly left of the middle of your lower back - now wave your right arm up and down - you should feel the multifidus muscles activate.

Gluteals

Your main power generators, the 'glutes' provide control and contribute to a stable base. They support the lower back and hamstrings and should be regarded as your 'engine' for hip extension.

Your 'glutes' are your power generators!

Upper Body Muscles

Your upper body stability incorporates your shoulder girdle and acts as an anchor for your arm movements through rotator cuff muscles. Similar to the lower body power zone muscles, the cuff can be trained to provide a solid base for arm movement.

Lower and upper power zones form your
core stability

How do I train for Core Stability? click here to find out.