Focus on strengthening the deep core muscles with this foam roller Pilates exercise routine instead of traditional sit-ups.
Celebrity fitness trainer Courteney Fisher has shared a three-move workout on her Instagram account that focuses on strengthening the deep core muscles. This workout, part of her Strength x Pilates program, is designed to improve posture, balance, and functional movements in everyday life.
The deep core includes essential muscles such as the pelvic floor, transversus abdominis, multifidus, and diaphragm. To perform the exercises correctly, Fisher recommends keeping the core engaged, hips tucked, and focusing on breath control throughout the workout.
Each exercise in the workout is to be performed for 10 repetitions, and the entire circuit is to be repeated three times. Fisher suggests taking 30 seconds of rest between each round of the workout.
The three-move workout requires a foam roller and bodyweight. The exercises include:
- Plank: This classic exercise engages the deep core muscles, particularly the transverse abdominis and multifidus. To perform the plank, start in a push-up position, rest your forearms on the foam roller, and hold the position for the specified number of repetitions.
- Renegade Row: This dynamic plank variation targets the deep core while also working the upper body. To perform the renegade row, start in a plank position with dumbbells in each hand. Alternate lifting one arm off the ground and rowing it towards your chest, keeping your hips stable and core engaged.
- Leg Lifts: This exercise focuses on the lower abdominals and deep core muscles. To perform the leg lift, lie on your back with your legs extended and a foam roller placed under your lower back for support. Lift your legs off the ground, keeping them straight, and lower them slowly.
Beyond Fisher's workout, targeting the deep core muscles effectively involves incorporating several specialized exercises. These exercises focus on activating deep stabilizing muscles beyond the superficial rectus abdominis (the “six-pack” muscle) targeted by typical crunches.
Some examples of these exercises include:
- Cable Woodchoppers: This exercise engages the obliques and overall core through rotational movement, improving core strength and stability.
- Bird Dog: This stability exercise activates deep core muscles like the transverse abdominis and multifidus by balancing on hands and knees while extending opposite arm and leg.
- Pallof Press: This anti-rotation exercise strengthens the deep core by resisting rotational forces, ideal for core stability and injury prevention.
- Seated Ab Pike Compression: This advanced bodyweight exercise targets transverse abdominis and hip flexors, combining mobility, stability, and compression strength while also improving posture.
- Hollow Holds/Rocks: This exercise maintains a hollow-body position to engage transverse abdominis and strengthen your entire core dynamically.
- Leg Drops and Hip Lifts (Reverse Crunches): These exercises focus on the lower abdominals and deep core, improving stability without spinal compression typical of crunches.
- Commando Plank: This dynamic plank variation challenges core endurance and activation without traditional crunch movements.
These exercises are essential for activating deep stabilizing muscles, improving functional strength, posture, and injury resilience. For best results, perform these in circuits or combined routines for core stability rather than isolated motions, and always prioritize technique to recruit deep core muscles properly.
If you're looking for more workout ideas, health tips, and wellbeing advice, consider subscribing to the Fit&Well Newsletter. For those who want to invest in a foam roller for their workouts, the Amazon Basics high-density foam roller can be purchased for $13.99 on Amazon.
- For improved posture, balance, and functional movements, Courteney Fisher's Strength x Pilates program includes a three-move workout focusing on the deep core muscles like the pelvic floor, transversus abdominis, multifidus, and diaphragm.
- Part of her workout is the renegade row exercise, which not only targets the deep core but also works the upper body, involving dumbbells and bodyweight.
- To ensure proper activation of the deep core muscles, fitness enthusiasts may also consider exercises such as cable woodchoppers, bird dog, Pallof press, seated ab pike compression, hollow holds/rocks, leg drops and hip lifts (reverse crunches), and commando plank.
- Regularly incorporating these exercises into workout routines can lead to better functional strength, posture, and injury resilience, with proper technique being crucial for proper muscle recruitment.
