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Top 10 Important Muscles You’re Not Training (But Should Be!) | More Than Just Abs
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Jul 11, 2025
Think abs are all that matter? Think again. 🧠💥 While core workouts are great, there are other muscles that play a huge role in your strength, posture, balance, and injury prevention — and most people don’t even train them! In this video, we reveal the Top 10 muscles you’re probably ignoring at the gym — but really shouldn’t be. Training these overlooked muscles will make you stronger, move better, and even look more balanced. ✅ You’ll learn: ✔️ Which forgotten muscles improve posture and stability ✔️ Why training small muscles leads to big results ✔️ Simple exercises to activate them today It’s not always about what you can see in the mirror. Sometimes, the most important muscles are the ones you can’t flex on Instagram. 💬 Which one surprised you the most? Tell us in the comments! 👍 If you found this helpful, LIKE, SUBSCRIBE, and hit the 🔔 for smarter, full-body fitness tips.
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0:00
Hello, welcome to our channel, Top 10s
0:02
You Should Know. Let me ask you
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something. When you think of a strong
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body, what muscles come to mind? Chances
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are you thought of abs. Six-pack, core,
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planks, crunches. Yeah, we all love
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training the front of the body. But
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here's the truth. Focusing only on your
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abs is like building a house and
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forgetting the foundation. Your body
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isn't just about what you see in the
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mirror. It's about balance, stability,
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function, and some of the most important
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muscles in your body are the ones you
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never think to train until something
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goes wrong. Today, I'm bringing you
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something different, something that
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could change the way you move, feel, and
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perform.
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In this episode, we're diving into the
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top 10 muscles you're not training that
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matter more than abs. These are the
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unsung heroes of strength, the
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stabilizers, the forgotten powerhouses,
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the ones that keep you upright,
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pain-free, and moving well into old age.
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Whether you're a weekend warrior, a yoga
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lover, or someone who just wants to walk
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without discomfort, this one's for you.
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Let's begin.
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One, glutius medius, the unsung hero of
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hip stability. You've probably heard of
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the glutes, the big powerful muscles in
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your butt that everyone loves to work
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for shape and strength. But there's one
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part of your glutes that often gets
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ignored. The glutius medius. Hidden on
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the side of your hip, this muscle may
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not give you a perfect Instagram pose,
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but it does something far more
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important. Keeps your pelvis stable.
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When the glutius medius is weak, your
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knees cave inward during squats. Your
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lower back takes on extra stress and
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your posture starts to suffer. Over
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time, this can lead to knee pain, hip
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tightness, and even sciatica.
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Strengthening this small but mighty
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muscle doesn't require fancy equipment.
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Simple moves like clamshells, lateral
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bandwalks, and single leg balances do
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wonders. If you've been working your abs
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hard but still feel unstable or achy, it
2:01
might be time to look behind you. Two,
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transverse abdominis, your core's real
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MVP. If you thought your six-pack was
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the key to a strong core, think again.
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The real star of core stability is a
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deep, invis, invisible muscle called the
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transverse abdominis. Think of it as
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your body's natural weight belt,
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wrapping around your midsection and
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pulling everything inward to support
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your spine and organs. Unlike the rectus
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abdominis, your visible six-pack, the
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transverse abs don't show off. They hold
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you together.
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Weakness here leads to poor posture, low
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back pain, and even issues like
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diastasis recti after pregnancy.
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Learning to activate and strengthen this
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muscle through exercises like belly
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breathing, dead bugs, and Pilates helps
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protect your spine and improve movement
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efficiency. So, next time you go for
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crunches, pause, take a breath, find
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your deep core first. Because sometimes
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strength isn't about flexing, it's about
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holding steady. Three, pelvic floor. The
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muscle you don't talk about but should.
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The pelvic floor is one of those muscles
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people rarely talk about unless
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something goes wrong. And when it does,
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it changes everything. This group of
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muscles supports your bladder, bowel,
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and reproductive organs. And yes, both
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men and women need to train them. A weak
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pelvic floor can lead to urinary
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leakage, prolapse, and even chronic
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pain. On the flip side, a tense or
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overactive pelvic floor causes
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discomfort, too, which is why balance is
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key. Simple Keele exercises done
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correctly can make a world of
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difference, especially for runners,
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weightlifters, and postpartum moms. But
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many people perform them incorrectly,
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squeezing instead of lifting. So,
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learning proper technique matters. If
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you've ever coughed and felt a little
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leak or experienced pressure down below,
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don't ignore it. Train your pelvic floor
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because true core strength starts from
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the bottom up. Number four, deep neck
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flexors. Fixing posture one breath at a
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time. If you spend hours staring at
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screens, phone, laptop, TV, chances are
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your neck is screaming for attention.
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Forward head posture, also known as tech
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neck, is one of the biggest modern-day
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posture problems. And while everyone
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focuses on stretching the back of the
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neck, the real fix lies deeper. The deep
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neck flexors. These small muscles under
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your chin help pull your head back into
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alignment, reducing strain on your upper
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back, shoulders, and jaw. When they're
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weak, your body compensates, leading to
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tension headaches, shoulder pain, and
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even TMJ issues. Strengthening them is
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subtle. No dramatic movements, no
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weights, just gentle retraining of how
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your head sits on your spine. If you
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find yourself constantly rolling out
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your neck or cracking your upper back,
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it might be time to start training the
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muscles that hold your head up in the
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first place. Five, rotator cuff shoulder
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health.
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You can't afford to skip. Shoulders are
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built for mobility, but that makes them
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vulnerable. And if you're only training
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the big pushing muscles like chest and
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shoulders, you're missing the small
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stabilizing rotator cuff muscles that
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actually keep your joints safe. The
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rotator cuff includes four tiny but
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crucial muscles. Suppinatus,
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infraspanatus, terzis minor, and
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subscapularis. Together, they keep your
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upper arm bone centered in the socket,
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preventing dislocations, wear and tear,
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and painful impingement. Many people
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ignore these muscles until they
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experience shoulder pain or injury. But
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by then, damage may already be done.
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Simple external rotations with a band or
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light dumbbell can prevent years of
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discomfort. If you lift weights, throw,
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swim, or even just reach for cabinets
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daily, your rotator cuff deserves more
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than an afterthought. Number six,
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diaphragm,
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breathing muscle that supports
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everything. Breathing is something we do
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without thinking, but when done
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consciously, it becomes one of the most
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powerful tools for health. The diaphragm
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is your primary breathing muscle. And
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when it works efficiently, it supports
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posture, core stability, and even
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digestion. But many of us breathe
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shallowly, using our chest instead of
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our belly, which keeps the diaphragm
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underused and weak. This affects
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everything from spinal alignment to
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oxygen flow. Diaphragmatic breathing,
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also known as belly breathing, activates
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the parasympathetic nervous system,
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slowing the heart rate, lowering blood
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pressure, and calming the mind. Athletes
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use it to improve performance. Dancers
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use it to control movement, and many
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physical therapists teach it to patients
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recovering from injuries. If you've ever
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felt stuck in a cycle of tension, try
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this. Lie down, place one hand on your
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belly, and breathe so it rises and
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falls. Let your body remember how to
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heal simply by learning how to breathe
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again. Number seven, tibialis anterior,
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the front of the leg muscle you never
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think of. Most people train their
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calves, the back of the lower leg, but
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completely forget the tibialis anterior,
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the muscle on the front of the shin
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responsible for foot control and
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balance. When this muscle is weak, it
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contributes to shin splints, tripping,
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and poor ankle stability. It also
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affects your gate, making running,
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jumping, and even walking less
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efficient. Strengthening the tibialis
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anterior is easy. Simple towel
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scrunches, toe raises, and resisted
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dorsif flexion exercises can restore
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function and reduce pain. Walkers,
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hikers, and runners especially benefit
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from paying attention to this overlooked
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area. If you've ever struggled with shin
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pain or instability on uneven ground, it
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might not be your shoes, it might be
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your shins. Eight, hamstrings. the
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powerhouse behind every step. Hamstrings
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get trained in leg curls and deadlifts,
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sure, but most people still neglect them
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in favor of quads and glutes. Big
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mistake. Your hamstrings are involved in
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nearly every movement. Walking, running,
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bending, lifting. They work closely with
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your glutes and lower back to keep your
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hips mobile and your knees protected.
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Weak hamstrings increase the risk of
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injury, especially in sports and heavy
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lifting. They also cause lower back pain
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because when hamstrings are tight or
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weak, your back compensates. Focused
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hamstring training like Nordic curls,
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RDL's, and bridges builds resilience and
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protects your entire posterior chain. If
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you've been avoiding posterior workouts,
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now's the time to change that because
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real strength comes from behind. Number
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nine, Multifetus, tiny spinal stabilizer
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that keeps you pain-free.
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Deep inside your spine lives a quiet
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muscle called the multif fetus and it
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might be the reason some people stay
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painf free while others struggle with
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chronic back pain. This tiny segmental
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muscle runs along your spine and helps
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stabilize each vertebrae keeping your
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back strong, supported, and aligned.
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When it's weak or inactive, which is
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common after injury or sedentary
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lifestyles, the bigger back muscles take
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over, creating tightness, strain, and
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imbalance. To activate the multif fetus,
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you don't need to lift heavy. Just
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simple isometric holds, bird dogs, or
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subtle spine movements while lying down
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can wake it up. If you've dealt with
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mystery back pain or just want to
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futureproof your spine, don't skip the
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multifetus because sometimes strength
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comes in the smallest packages.
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10. Laughter therapy. Joy as medicine.
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Laughter truly is the best medicine and
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science agrees. When we laugh, our body
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releases endorphins, dopamine, and
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serotonin, chemicals that reduce pain,
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lower stress, and elevate mood. It also
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decreases cortisol and adrenaline,
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helping shift the body from fight or
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flight into rest and digest mode.
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Laughter therapy, often practiced in
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groups, uses playful exercises and
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intentional laughter to trigger these
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physiological benefits. Even if the
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laughter starts fake, the body responds
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as if it's real. Studies show that
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regular laughter improves cardiovascular
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health, strengthens immunity, and even
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boosts memory retention. So, if life
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feels heavy, don't underestimate the
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power of humor. Watch a funny movie,
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share jokes with friends, or join a
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laughter yoga class, because sometimes
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the strongest healing begins with a
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smile. All right, friends, that wraps up
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our list. The top 10 muscles you're not
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training that matter more than abs.
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These aren't just hidden muscles.
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They're the unsung heroes of movement,
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stability, and long-term health. From
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your glutes to your pelvic floor, from
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your deep core to your spinal
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stabilizers, training these muscles
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changes everything. It improves posture.
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It prevents pain. And it helps you move
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better, feel stronger, and stay healthy
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for years to come.
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So now I want to hear from you. Which of
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these muscles have you completely
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ignored until now? Have you started
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training any of them? And has it made a
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difference?
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Drop your thoughts in the comments
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below. I'd love to hear your experience.
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And if you found this video helpful,
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don't forget to hit that like button.
11:07
Share it with someone who needs a
11:09
reminder that strength goes deeper than
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what you see in the mirror. And
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subscribe so you never miss another
11:14
episode. Thank you so much for watching.
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Stay strong, stay balanced, and
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remember, real fitness isn't just about
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flexing. It's about functioning.
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#Health