Forget sit-ups—target the deep core with this foam roller Pilates workout

Exercise is about so much more than just working up a sweat. I’m constantly reminding my personal training clients that a consistent fitness routine is essential for future-proofing the body and keeping you strong for life. That means focusing less on the muscles we can flex in the mirror and prioritizing those, like the deep core, that support activities in daily life.

That’s why I like this three-move workout from Courteney Fisher’s Strength x Pilates program. Using just a foam roller and your own bodyweight, it is designed to activate the deep core muscles, like the transverse abdominis (which wraps around the spine and torso) and the multifidus, the muscles in the back that stabilize the spine. Here's how to do it.

How to do Courteney Fisher’s deep core workout

Complete each exercise for 10 repetitions, one after the other, and repeat the entire circuit three times. Fisher suggests taking 30 seconds of rest between each round.

She told her 1.8 million Instagram followers: "These exercises are an absolute game changer and we do them weekly in my Strength x Pilates program. Keep your core engaged, hips tucked, and focus on your breath—exhale as you drive your knee to chest, inhale as you extend."

Amazon Basics high-density foam roller: $13.99 on Amazon

You don't need much equipment to do this routine, just a cheap foam roller. We liked this one when we tested it, because of its firm texture.

What is the deep core

Your deep core is a group of muscles that consists of:

• Pelvic floor: a sling-like structure that stretches across the base of the pelvis and supports core stability and overall health. These muscles work with the transversus abdominis and multifidus providing a foundational support system for the lower spine and pelvic organs.
• Transversus abdominis: the deepest of the ab muscles, which is often likened to a natural corset because it wraps around the abdomen, spanning from the lower ribs to the pelvis.
• Multifidus: a series of small stabilizing spinal muscles.
• Diaphragm: the large dome-shaped muscle that sits below the lungs and helps with breathing.
  

If you are looking for other exercises to target the deep core, aside from the ones in Courteney’s workout, the plank or renegade row will engage these muscles. Strengthening the deep core not only keeps the body stable during exercise, it improves posture, balance and functional movements in everyday life.