Try these ten deep core exercises
A workout is about more than just breaking a sweat—so much of what makes fitness special is how it helps you train for real life. Oftentimes, that means paying less attention to the muscles you can flex in the mirror and focusing more on those that support your everyday activities.
Your deep core definitely fits that bill. These muscles aren’t what give you defined abs, but they’re responsible for avoiding low back pain, keeping your posture upright, and, yes, helping to build a strong core. Each muscle in your deep core serves a unique purpose
Your core needs to do several things:
Brace: Like tensing up before a punch to the stomach
Rotate: Important for reaching or sports like golf or tennis
Resist rotation: Stabilize against twisting forces
Resist extension: Avoid arching your lower back
Resist side bending: Stable hips help prevent back pain
10 Deep Core Exercises to Try:
Dead bug
Plank Variations (side, forearm, high, mtn climbers, shoulder taps, hip dips, etc.)
Bird dog
Hollow Body Hold
Glute Bridge
Bear Crawl Variations (hold, lateral walk, forward/backward walk, shoulder taps, etc.)
Russian Twist
Reverse Crunch
Flutter Kicks
Bicycle Crunch
Sharing a few tips to keep in mind as you’re building that deep core connection:
Slow down. Deep core exercises are not meant to be done at a high intensity. They should be slow and controlled.
Visualize your muscles. Think about the muscles you want to activate. Mentally picture them contracting, or find a visual diagram of the muscles to understand where they are in relationship to other muscles.
Focus on your breathing. Proper breathing can change everything when it comes to your workouts. For example, exhale as you contract your core muscles; inhale as you release.
Aim to include deep core work two to three times per week alongside your regular workout routine. Make it a part of your routine by scheduling specific days for core-focused exercises and gradually increasing intensity and difficulty over time.
