Most gym goers understand the importance of training their core muscles, which are essential for everyday movements. However, many people may not realize that there are two different sets of core muscles: the outer core muscles and the deep core muscles.
The outer core muscles are located closer to the surface of the skin and assist with spinal flexion and lateral movements. On the other hand, the deep core muscles play a role in balance and provide stability to the surrounding muscles.
Maintaining strength and flexibility in the deep core muscles is crucial, especially as we age. Weakness in these muscles can lead to issues like back pain, as it increases pressure on the spine and supporting muscles.
To help you keep your deep core strong and supple, we spoke to a NASM-certified personal trainer who shared her top five deep core exercises.
1. Flutter Kicks: Lie flat on your back with your legs straight and together. Point your toes and engage your core. Start kicking your legs up and down, generating power from your hips and thighs. Maintain a steady rhythm and tempo.
2. Leg Raises: Lie flat on your back with your legs straight and close together. Place your hands by your sides for support. Slowly lift both legs off the ground until they are perpendicular to the ground or as high as possible. Hold the position for a count of one or two seconds, then lower your legs back down and repeat.
3. Reverse Crunches: Lie flat on your back with your arms by your sides. Bend your knees and place your feet flat on the ground, hip-width apart. Engage your core and lift your legs, bringing your knees towards your chest. Curl your pelvis upward as you lift your legs, using your lower abdomen muscles. Pause at the top of the movement, then slowly lower your legs back down.
4. Plank Up-Downs: Start in a high plank position with your hands under your shoulders and your body in a straight line. Lower your right forearm down to the ground, followed by your left forearm, to get into a forearm plank position. Push back up onto your right hand, then onto your left hand, returning to the high plank position. Repeat the sequence, alternating between the high plank and forearm plank positions.
5. Mountain Climbers: Begin in a plank position with your hands directly under your shoulders. Lift your right foot off the ground and bring your knee toward your chest. Quickly switch legs, bringing your right leg back to the starting position and bringing your left knee toward your chest. Continue alternating legs in a quick, running motion while maintaining good form and engaging your core.
Building strength in your deep core muscles is essential for stability, mobility, and overall spinal health. These exercises can help you achieve a strong and functional core.
