The best deep core exercises

Building a strong core isn’t just about six-packs – it starts with strengthening the deep muscles that support your spine, pelvis, and stability. Deep core exercises are essential for improving posture, enhancing balance, preventing injury, and even boosting pelvic health.

In this guide, we’ll explain what the deep core muscles are, why they matter, and share the best beginner-friendly exercises to build deep core strength safely.

What are the deep core muscles?

The deep core muscles are the foundation of your body's stability. They consist of:

• Transverse abdominis — the deepest layer of abdominal muscles, wrapping around your torso like a corset

• Multifidus — small muscles along the spine that stabilise each vertebra

• Diaphragm — the large muscle beneath your lungs, critical for breathing and intra-abdominal pressure

• Pelvic floor — a network of muscles at the base of the core, supporting your bladder, bowels, and uterus (in females)

Together, these muscles create an internal pressure system that protects your spine, aids posture, and allows efficient movement. A weak deep core can lead to poor posture, back pain, instability, and even pelvic floor dysfunction.

When engaging your deep core, you're aiming to activate your transverse abdominis and pelvic floor muscles together — these muscles work as a team to control movements, protect your lower back, and improve pelvic health.

Benefits of working the deep core muscles

Strengthening the deep core offers many benefits:

• Improved posture and spinal alignment

• Reduced risk of back pain and injury

• Better balance and stability for everyday movement and sports

• Enhanced core strength without overloading the superficial abs

• Support for pelvic health, helping to prevent issues like incontinence or pelvic organ prolapse

• Improved breathing mechanics through better diaphragm control

Deep core training is especially beneficial for runners, cyclists, lifters, and anyone recovering from pregnancy or injuries.

Core Training is about strengthening the muscles that stabilise your spine, pelvis, and internal organs. Training these muscles helps maintain your spine's neutrality, preventing injuries during any active activity, and supports better body composition over time.

Unlike the rectus abdominis (the 'six-pack' muscle), your transverse abdominis wraps around your trunk like a natural weight belt. This muscle, along with the muscles on your pelvic floor and multifidus, works to maintain spinal stability even during daily movements like lifting, twisting, or running. Strengthening the pelvic floor alongside the core can also significantly enhance pelvic stability and reduce issues like pelvic floor dysfunction.

Mastering your core also improves posture, making it easier to keep your body stable when sitting, walking, or lifting weights. Whether you're an athlete, new to exercise, or just trying to improve your daily physical activities, a resilient deep core should be the foundation of your training.

The best deep core exercises

Below are eight beginner-friendly deep core exercises to activate and strengthen your stabilising muscles.

1. Plank variations

Planks are classic deep core exercises that target the entire core musculature.

High Plank:

Start in a press-up position with your hands under shoulders and feet shoulder-width apart.

Engage your core, glutes, and thighs.

Maintain a straight line from head to heels and hold.

Side Plank:

Lie on one side with your elbow under your shoulder.

Stack your legs and lift your hips off the ground.

Keep your body in a straight line and hold.

2. Bicycle crunches

Bicycle crunches are excellent for improving your core's engagement and strengthening your abdominis.

Lie on your back in a tabletop position.

Bring your opposite elbow towards your opposite knee while straightening the other leg.

Alternate sides in a controlled pedalling motion.

3. Russian twists

Russian twists challenge your rotational core stability, working your deep obliques and abs.

Sit on the floor with knees bent, feet flat or slightly lifted.

Lean back slightly while keeping a neutral spine.

Rotate your torso side to side, tapping the floor each time.

4. Flutter kicks

Flutter kicks target the lower transverse abdominis and strengthen hip flexors.

Lie flat on your back with hands under your hips.

Lift both legs a few inches off the floor.

Kick your legs up and down in a small, quick motion.

5. Toe touches

Toe touches engage your upper and lower abdominal muscles through a controlled crunching movement.

Lie on your back with legs extended towards the ceiling.

Reach your arms upward, trying to touch your toes.

Lower slowly without losing engagement in your core.

6. Bird dog

The bird dog exercise improves core stability, balance, and spinal alignment.

Start in a tabletop position (hands under shoulders, knees under hips).

Extend opposite arm and leg while keeping stability in your hips.

Pause briefly, then switch sides.

Find out more on similar core exercises here.

7. Deadbug

Deadbugs help build deep core endurance and challenge your coordination.

Lie on your back with arms pointing toward the ceiling and knees in a tabletop position.

Lower one arm and the opposite leg towards the floor while keeping your lower back flat.

Return and switch sides.

Find out on similar movements to the Deadbug here.

8. Bear crawl

Bear crawls combine deep core strength with full-body control.

Start in a tabletop position, lifting knees an inch off the ground.

Crawl forward with opposite hand and foot.

Keep your core tight and stable hips.

Tips for getting started with deep core workouts

How to activate your tva (transverse abdominis) correctly

The TVA is the deepest core muscle, acting like a supportive belt around your torso.

Activating it correctly is key to improving core strength and stability. Gently pull your belly button towards your spine without sucking in or rounding your back. You should feel your lower abs tighten like that supportive brace around your torso. Combine this with controlled breathing for maximum stability.

Stay consistent

Aim to include deep core exercises in your fitness routine at least two to three times per week for lasting results.

Don’t forget to breathe

Coordinate breath and movement — breathe out during the hardest part of the exercise to maintain stability in your core. Many people underestimate the role of breathing when training the core. Using breath correctly can significantly enhance core strength and protect your lumbar spine. Breathe steadily. Coordinating breath with movement (exhale during exertion) supports intra-abdominal pressure and maintains stability. In other words, practice breathing into your belly, not jus your chest.

Keep a neutral spine

Whether standing or on the floor, maintain a neutral spine to avoid placing excess strain on your lower back.

Be slow and controlled

Quality over quantity! Focus on maintaining a strong core throughout every movement rather than rushing.

How to maintain proper form during deep core workouts

Using the correct form is critical when working the deep core muscles. Without it, you risk overloading the hip flexors or stressing the lower back rather than engaging the core muscles that support your spine.

Tips to maintain form:

• Start every exercise from a strong starting position. Whether it's a tabletop position or a plank position, ensure your joints are stacked (e.g., knees under hips, shoulders over wrists).
• Focus on engaging the core. Before each movement, gently pull your belly button toward your spine to activate your transverse abdominis without sucking in or hollowing your stomach.
• Keep a neutral spine throughout the movement. Avoid excessive arching or rounding in exercises like planks, deadbugs, or bird dogs.
• Move slowly and control your movements. Rushing leads to poor form and reduces the effectiveness of your workout.
• If you're unsure about your posture, working with a physiotherapist or certified trainer can help correct your alignment and reduce your risk of being injured.

Get the most out of your deep core workout

Mastering your core takes time, but the results are well worth it. A stronger core means better posture, reduced injury risk, and greater athletic performance.

Ready to strengthen your foundation? Find your local Gym or speak to one of our friendly personal trainers for a personalised deep core plan tailored to your fitness journey.