This equipment-free deep core workout uses the power of the breath to strengthen your muscles – Fit and Well
Get a stronger mid-body with these five moves
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If you want your workouts to improve how you feel and move in everyday life, then you have to train your core. These mid-body muscles also play a role in many classic strength training moves like the deadlift, squat, and chest press. I certainly feel my core muscles after a weighted squat workout.Some of your core muscles lie deep within your trunk and wrap around your torso. These are often referred to as your deep core muscles and they play a role in everything from your posture to your stability and your breath.While the deep core might sound like a mythical musical group, you’ve probably already heard of some members. The pelvic floor, for instance, might not be the first thing you think of when someone says “core muscles,” but it is a vital part of the band.Despite their importance, it can be difficult to target them. I spoke to NASM-certified personal trainer Colin Morrow, who is based at The Edge Fitness Clubs, and asked him to provide a routine that hones in on these muscles.Morrow is the senior fitness manager at the Edge Fitness Clubs and a TRX training specialist. He has ACE personal training and NASM corrective exercise specialist qualifications.“Each exercise in this routine targets the deep core muscles through controlled breathing and precise movements,” says Morrow.He advises performing this sequence three to five times every week. As you build strength, increase hold times or repetitions for each exercise. Pay attention to your breathing and form to ensure proper muscle activation.Reps: 8-10 breathsStart your week with achievable workout ideas, health tips and wellbeing advice in your inbox.Reps: 10 each sideReps: 2-3 each sideReps: 10 each sideReps: 10 each sideSeveral key muscles work together to make up your deep core. “These include the transverse abdominis, often referred to as the corset muscle for its role in stabilizing the trunk; the multifidus, small muscles along the spine that enhance stability and posture; the pelvic floor muscles, which support pelvic organs and contribute to core strength; the diaphragm, the primary breathing muscle that also aids core stability during movement; and the internal obliques, which assist with rotation and stabilization,” says Morrow.Together, these muscles provide stability and support for your spine and pelvis.“Core strength is crucial because it improves overall stability, providing a strong foundation for movement and reducing the risk of injury,” says Morrow.A strong core also supports proper posture, potentially alleviating back and neck pain, and improves balance and coordination, reducing the likelihood of falls. Additionally, it is a vital element of the functional strength you need to perform everyday tasks, like bending, twisting, or reaching.Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet’s Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.
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