Your mid-body muscles play a crucial role in everyday life, from posture to stability and breath. The deep core muscles, often referred to as the pelvic floor, are vital for overall stability and support. However, targeting these muscles can be challenging.
Colin Morrow, NASM-certified personal trainer, has created a routine that focuses on deep core exercises using controlled breathing and precise movements. This sequence should be performed three to five times a week, with increased hold times or repetitions as strength builds.
The workout consists of five exercises:
1. Diaphragmatic Breathing with Pelvic Floor Engagement: Lie on your back, inhaling deeply through your nose and exhaling through your mouth while engaging your pelvic floor.
2. Dead Bug: Lie on your back, extending your right arm and left leg toward the floor while keeping your core engaged.
3. Side Plank: Lie on your side, lifting your hips to form a straight line from shoulders to knees.
4. Bird Dog: Begin in a tabletop position, engaging your core and extending both arms and legs simultaneously.
5. Pelvic Floor March: Lie on your back, inhaling and exhaling while lifting one foot a few inches off the floor.
These exercises, combined with controlled breathing and proper form, target the deep core muscles, which include the transverse abdominis, multifidus, pelvic floor muscles, diaphragm, and internal obliques. A strong core improves overall stability, supports proper posture, reduces injury risk, and enhances balance and coordination.
Source: https://www.fitandwell.com/features/this-equipment-free-deep-core-workout-uses-the-power-of-the-breath-to-strengthen-your-muscles