A strong core means stability, fewer injuries, and better posture and balance during exercise.
While you might be familiar with the abdominal exercises that engage the outer abdominal muscles — think crunches, sit-ups and oblique twists that give your midsection visible definition — there’s a lesser-known and harder-to-see set of core muscles that deserve just as much attention. They're called the deep core.
Trainer Tip of the Day: Know the Difference Between Your Deep Core and Abs
“Unlike the superficial ab muscles, the top layer of muscles you can see, the deep core muscles are hidden beneath the surface. They act like an internal corset, wrapping around your spine and pelvis to support movement and posture,” Danielle Gray, trainer for the Start TODAY app and founder of Train Like A Gymnast, previously wrote for TODAY.com.
Deep core muscles provide the body with support and functional strength. They include the transverse abdominis, for back stability; the multifidus, tiny triangular muscles along the spine to keep you standing straight; the pelvic floor, which supports your organs; and the diaphragm, which helps you breathe.
Superficial abs, including the rectus abdominis and external obliques, on the other hand, give us stability while we’re in motion (and they look pretty good, too).
While most abdominal muscles either fall into the superficial or deep core categories, some are considered both. “The internal obliques and transverse abdominis blur the line. They contribute to both core stability and waist definition — making them the MVPs in your midsection game,” Gray says.
Why It Matters
When the deep core isn't strong enough, other muscles have to compensate, making you more prone to injury, says Gray.
Although deep core exercises won’t give you a six-pack, they can help to get you there. “Deep core training doesn’t ‘shred fat' the way high-intensity workouts or calorie deficits do,” explains Gray. “But it does improve your posture, alignment and muscle engagement, which can make your core appear flatter and tighter.”
She compares the deep core to the foundation of a home. "If you build on a cracked foundation, you’re going to have problems. When your deep core is strong, you’re able to safely train your superficial abs more effectively, progressively and without injury. So, if you’ve been doing crunches forever with no real results, your deep core might be what you’re missing,” Gray adds.
Gray also says training the deep core is especially important for those dealing with back or hip pain, or who are postpartum.
How to Get Started
Before you start training your deep core, you have to find it first.
“To make sure you are engaging the right muscles, practice ‘drawing in’ by pulling your belly button to your spine or pretending you’re zipping up into a pair of tight pants,” Stephanie Mansour, Start TODAY trainer, previously wrote for TODAY.com.
Now, onto the moves, some of which you've probably already done without realizing it. Exercises to train your deep core include: bridges, when you lie on the floor with your knees bent and lift your hips, flutter kicks, mountain climbers and planks.
For detailed workout plans with best-in-class trainers to strengthen your deep core, abs and more, download the Start TODAY app.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
