If you’re struggling to build deep core strength and relieve back pain, it’s time to ditch sit-ups and crunches. These exercises only target the rectus abdominis muscle on the front of your stomach, but they don’t engage the deeper muscles within the core, such as the transverse abdominis.
Physical therapist Dr. Michelle Gaubert recommends a standing exercise routine that engages the entire kinetic chain, requiring the full core to stabilize the spine while supporting movement in multiple planes. To try this workout, you’ll need a pair of kettlebells and will complete 10 repetitions of each exercise on both sides of the body for two to three rounds.
The exercises include:
* Suitcase squat
* Weighted kettlebell march (single-side and shoulder)
* Overhead weighted kettlebell march
These exercises target different muscles in your core, making them a great way to improve functional strength, balance, and coordination. Adding weights to your workouts also makes it easier to track progress and can be adjusted as needed.
Dr. Gaubert explains that kettlebells are well-suited for core workouts due to their off-center design, which amplifies the need for stabilization and engagement of deep core muscles like the transverse abdominis and multifidus. By incorporating these exercises into your routine, you can improve your posture, reduce back pain, and enhance overall spinal stability.
Source: https://www.fitandwell.com/features/the-four-exercises-a-physical-therapist-recommends-to-help-you-build-deep-core-strength-and-relieve-back-pain