If you want to build proper support for your spine, you should strengthen your deep core muscles. These muscles are located deep within your abdomen and provide stability for your back and hips. Strengthening them could alleviate backache, boost your posture and help with balance, too.
As a personal trainer, I’ve experienced firsthand how focusing on my deep core has improved my form during weightlifting, giving me greater control and strength for moves like the deadlift and squat.
So, what are the best moves to work your deep core? Give these a try, aim to complete three to five rounds and rest for 15 to 30 seconds between each exercise.
The workout
- Toe tap x10 each side
- Bear plank knee drive x10 each side
- Bear plank step out x10
- Deadbug x10 each side
Form guides
Toe tap
Reps: 10 on each leg
- Lie on the floor with your knees at 90° angles and feet off the floor.
- Keep your arms straight by your sides or extended in the air.
- Slowly lower one foot to tap the floor, keeping your knee bent, then return to the start.
- Repeat with the right foot and continue alternating.
- Keep your lower back pressed into the floor, avoiding any arching and ensure your lower abs remain engaged throughout.
Bear plank knee drive
Reps: 10 each leg
- Start on your hands and knees with your shoulders stacked over your wrists and toes tucked.
- Lift your knees a few inches off the floor, engaging your glutes and core in a bear-hold position.
- Keeping your back flat and core tight, slowly drive a knee toward your chest then return to the start.
- Repeat on the other side and continue alternating, maintaining control in the core throughout.
Bear plank step out
Reps: 10 each side
- Start in the bear plank position outlined above, keeping your back flat and core engaged.
- Extend your left leg straight behind you, then extend your right leg so you're in a plank position.
- Bring the legs back into a bear hold. Alternate the leg you lead with.
Deadbug
Reps: 10 each side
- Lie on your back with your arms up overhead, your knees at 90° angles and feet off the floor.
- Engage your core as you slowly lower your left arm behind you while simultaneously extending your right leg out, lowering it toward the floor.
- Return to the start and repeat with your right arm and left leg.
Shop yoga mats
You don't need much equipment to do this routine, but you might be more comfortable if you use a mat to cushion your knees during moves like the bear plank. The below picks all come from our guide to the best yoga mats.
