Deep core exercises focus on strengthening the inner abdominal muscles, which support posture, stability, and reduce back pain. Popular deep core exercises include:
- Bird Dog: On all fours, extend one arm and the opposite leg while keeping the core engaged, then return and switch sides. This exercise improves balance and activates deep core muscles.
- Dead Bug: Lying on your back with arms and legs raised, slowly lower opposite limbs toward the floor and return, maintaining core engagement.
- Plank Variations: Holding a plank position on forearms or hands strengthens the deep core along with shoulders and glutes.
- Glute Bridge March: Lying on your back with hips lifted, alternate lifting knees towards the chest to engage core and glutes simultaneously.
- Pallof Press: Using a resistance band or cable, extend your hands in front while bracing the deep core against the lateral pull.
- Pelvic Tilt: Lying on the back, rock the pelvis to press the lower back into the floor, engaging deep abdominal muscles.
- Hollow Hold: Lying on your back, lift arms and legs with the lower back pressed to the ground.
These exercises focus on controlled movements with core bracing and breath control to target the deep, often neglected muscles of the midsection effectively.
