deep core exercises

7 Deep Core Exercises to Build Strength Muscle

I’m sorry to break your dreams of building abs, but you have to know that the sit-ups you do every day may not be full deep core exercises. If you only do sit-ups, you are only working on a specific part, not deep core exercises. For example, the sit-ups or crunches you do now may be working your abdominal muscles, which are the muscles on the outside of your stomach. Yes, these muscles are often mistakenly considered “six-pack abs” – but they are only part of deep core exercises.

If you want to work your core muscles from all angles, then you must do deep core exercises to work your abs from all angles. Working out is not just about making you sweat – the special thing about fitness is that it allows you to stay healthy, have a perfect body, and help you in life. So, this means that you don’t need to focus on the muscles in the mirror all the time, but you need to focus on the muscles that you often move in your daily life.

Deep core exercises fit the bill. Deep core exercises may not give you defined abs, but they can help you avoid back pain, keep your body straight, and build a strong core muscle group. This is why deep core exercises are so important.

So now are you sure you want to include deep core exercises in your daily workout? Next, we will introduce 7 deep core exercises to strengthen your abdominal strength.

Related: 10 Weighted Core Exercises That’ll Challenge Your Abs

What Are Deep Core Exercises?

Deep core exercises specifically target the deep muscles of the core, which are located beneath the superficial abdominals. These exercises aim to strengthen muscles such as the transversus abdominis, multifidus, pelvic floor muscles, and diaphragm. Unlike traditional abdominal exercises that often focus on the superficial muscles like the rectus abdominis and obliques, deep core exercises work on stabilizing and supporting the spine and pelvis.

Deep core exercises are crucial for maintaining core stability, improving posture, preventing back pain, and enhancing overall functional strength. They are often recommended in rehabilitation settings, for athletes, and for anyone looking to improve core strength beyond superficial muscles.

The Benefits of Deep Core Exercises

Deep core exercises not only exercise abdominal muscles, but deep core muscles, such as the transversus abdominis, pelvic floor muscles, and multifidus, play a critical role in stabilizing the spine and pelvis. Strengthening these muscles helps improve overall core stability, reducing the risk of injuries related to poor posture or movement patterns.

“Strong deep core muscles support better posture by helping to maintain alignment of the spine and pelvis. This can alleviate strain on the back and neck muscles, promoting a more upright and balanced posture.” A fitness athlete said.

Many cases of lower back pain stem from weak core muscles that fail to adequately support the spine. Deep core exercises strengthen these muscles, providing better support and reducing the likelihood of experiencing lower back pain. Core stability is closely linked to balance and coordination. By strengthening the deep core muscles, individuals can enhance their ability to maintain balance during activities such as walking, running, or sports.

The 7 Best Deep Core Exercises to Try

Swiss Ball Dead Bug

Why it rocks: The Swiss ball dead bug exercise is a variation of the traditional deep core exercises that incorporate a stability ball (Swiss ball). This exercise is excellent for engaging the deep core muscles while also challenging balance and stability.

How to:

1. Start by sitting on a stability ball with your feet flat on the ground and knees bent at a 90-degree angle. Walk your feet forward slightly so that your lower back is supported on the ball when you lie down.

2. Lie back onto the ball, ensuring that your lower back and hips are supported. Your head, neck, and shoulders should be resting comfortably on the ball, with your knees still bent and feet flat on the ground.

3. Lift both arms toward the ceiling, keeping them straight. At the same time, extend your right leg straight out and lower it towards the floor without letting it touch.

4. Alternate by bringing your right leg back up and extending your left leg straight out while simultaneously lowering it towards the floor. Your arms should move in opposition to your legs, so when your right leg is extended, your left arm is overhead, and vice versa.

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Bird Dog

Why it rocks: The Bird Dog exercise is a fundamental deep core exercises that targets several muscle groups simultaneously.

How to:

1. Begin on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees directly under your hips.

2. Hold this extended position for a few seconds, focusing on maintaining balance and stability.

3. Slowly return to the starting position by bringing your arm and leg back down to the ground.

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Glute Bridge March

Why it rocks: The Glute Bridge March is an advanced variation of the deep core exercises that adds a dynamic element by incorporating marching movements.

How to:

1. Your arms should be by your sides with palms facing down.

2. Lift your hips off the floor by pressing through your heels and squeezing your glutes. Your body should form a straight line from your shoulders to your knees at the top of the bridge position.

3. Once you are in the glute bridge position, lift one knee towards your chest while keeping your hips stable and level. Hold this position briefly.

4. Lower the lifted leg back down to the ground and repeat the movement with the opposite leg.

5. Continue alternating legs in a controlled manner, mimicking a marching motion.

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Bear Crawl

Why it rocks: The bear crawl is a dynamic, deep core exercises that engages multiple muscle groups and enhances both strength and coordination. It’s named for its resemblance to the movement of a bear walking on all fours.

How to:

1. Lift your knees a few inches off the ground so that your weight is supported by your hands and toes. Your body should be parallel to the floor.

2. Move forward by taking a small step with your right hand and left foot simultaneously.

3. Follow immediately by stepping forward with your left hand and right foot. This creates a contralateral movement pattern, which challenges your coordination and stability.

4. Keep crawling forward, alternating your hands and feet in a controlled manner.

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Forearm Plank

Why it rocks: The forearm plank is a fundamental core exercise that targets multiple muscle groups and improves overall stability and strength.

How to:

1. Begin by kneeling on the floor. Place your forearms on the ground with your elbows directly under your shoulders and your hands facing forward.

2. Extend your legs behind you, resting on your toes. Your feet should be hip-width apart.

3. Align your body in a straight line from your head to your heels.

4. Keep your neck neutral, looking down at the floor to maintain proper alignment of your spine.

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Flutter Kick

Why it rocks: Flutter kicks are great deep core exercises for targeting your lower abs, hip flexors, and overall core strength.

How to:

1. Lie flat on your back on an exercise mat or a comfortable surface. Place your arms straight by your sides or under your glutes for support, palms facing down.

2. Keep your knees straight or slightly bent, whichever is more comfortable for you.

3. Alternate lifting each leg up and down in quick, fluttering motions. The movement should be small and controlled, primarily coming from your hips.

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Russian Twist

Why it rocks: The Russian twist is a popular deep core exercises that targets the obliques, core muscles, and hip flexors.

How to:

1. Sit on the floor with your knees bent and feet flat on the ground. Your back should be straight, and your torso should be at a 45-degree angle to the floor.

2. Hold a weight plate, dumbbell sets, medicine ball, or kettlebell with both hands in front of your chest. Your arms should be slightly bent.

3. Engage your core muscles to stabilize your torso.

4. Slowly twist your torso to the right, bringing the weight towards the right side of your body. Keep your arms extended and parallel to the floor as you twist.

5. Pause briefly at the farthest point of the twist to maximize muscle engagement.

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How Often Should You Do Deep Core Exercises?

The frequency of deep core exercises can vary depending on individual fitness levels, goals, and overall health. Here we offer some advice to keep in mind for deep core exercises:

Consistency: Consistency is key when it comes to deep core exercises. It’s often more effective to perform these exercises regularly rather than sporadically. Aim for at least 2-3 sessions per week initially.

Progression: As you become stronger and more accustomed to the exercises, you can gradually increase the frequency or intensity. Start with basic exercises and progress to more challenging variations as your core strength improves.

Balance with Other Exercises: Incorporate deep core exercises into a well-rounded fitness routine that includes cardiovascular exercise, strength training for other muscle groups, and flexibility training.

Of course, if you want to strengthen and define your core, you can also read: 7 Standing Core Exercises to Strengthen and Define Your Core

In summary, starting with 2-3 sessions per week of deep core exercises is a good baseline for most individuals. Adjust the frequency based on your progress, recovery ability, and overall fitness goals to ensure a balanced approach to strengthening your core muscles effectively.

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