Gym-goers tend to focus on surface-level muscles when training their core—but beneath the surface lies the deep core, an important group of muscles including the transverse abdominis, pelvic floor and diaphragm.
"The deep core muscles are the foundational muscles that provide stability, support and control for your spine, pelvis and entire torso," says Rebecca Stewart, CPT, PPSC, a strength coach and pain-free performance specialist.
"Unlike the superficial core muscles like the rectus abdominis—what most people refer to as the six-pack—these deeper muscles work more for stabilization than for movement."
Stewart says strengthening your deep core helps protect against spinal injuries, reduces lower-back pain from prolonged sitting, and can even improve breathing.
If you’ve recently given birth or had surgery, check with your healthcare provider before starting these exercises. Once you get the green light, these three moves are excellent for rebuilding strength from the inside out.
How to properly engage your core
Before getting started, read through these core engagent tips from Stewart to get the most out of your workout.
- Breathe deeply and engage your diaphragm. Avoid your ribs flaring out and focus on drawing your belly button inward toward your spine.
- Focus on the pelvic floor. "It’s essential to engage it in conjunction with the abdominals for full deep core activation," Stewart says.
- Maintain a neutral back. Avoid arching your lower back—think about drawing your lower belly toward the spine for stability.
- Focus on controlled movements. Slow, intentional repetitions are more effective than rushing through.
How to do the three-move deep core workout
- Pelvic tilts: 1x10
- Dead bug: 2-3 x 8-10
- Bridge with core activation: 2-3x10
Pelvic tilt
Sets: 1 Repetitions: 10
- Lie on your back with knees bent, feet flat on the floor, hip-width apart.
- Place your hands on your lower abdomen or just below your ribs to feel for movement.
- Gently draw your belly button toward your spine and tilt your pelvis by flattening your lower back against the floor.
- Engage your pelvic floor and deep core—avoid pushing with your legs or glutes.
- Hold for two to three seconds, then relax and repeat.
Dead bug
Sets: 2-3 Reps: 8-10 on each side
- Lie on your back, perform a pelvic tilt and lift your knees to a table-top position.
- Extend your arms upward with palms facing each other.
- Slowly lower your right arm behind your head while straightening your left leg, hovering it above the floor.
- Hold for one second, then return to the start position.
- Repeat on the opposite side.
Bridge with core activation
Sets: 2-3 Reps: 10
- Lie on your back, with knees bent and feet flat on the floor, hip-width apart.
- Perform a pelvic tilt, then press through your feet to lift your hips into a bridge, forming a straight line from your shoulders to your knees.
- Hold the bridge for two to three seconds, maintaining a stable pelvis and engaged core.
- Slowly lower your hips with control and repeat.
Want a slightly longer routine? Try this deep core workout from a NASM-qualified trainer.
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