Ever experienced nagging back pain, poor posture, or even pelvic floor issues? Perhaps the secret lies in the weak deep core.
For women, especially those dealing with long working hours, childbirth recovery, or sedentary routines, strengthening the deep core is one of the most important parts of fitness. They don’t chase a six-pack, but they do contribute to a better posture, reduced pain, and a stronger body from the inside out.
In this comprehensive guide, we'll dive into everything you should learn about deep core exercises, from what the deep core really is, the best exercises to strengthen it, to the best fitness equipment from Tousains to improve your performance.
What Is the Deep Core? (And Why Crunches Don’t Train It)
When we talk about core, most people would think of a six-pack, the rectus abdominis. But the deep core is a sophisticated, interconnected group of muscles that acts like a stabilizer for your spine and pelvis. Here’s what it consists of:
- Transverse Abdominis (TVA): The deepest abdominal muscle, wrapping horizontally around your torso.
- Pelvic Floor Muscles: A sling of muscles at the base of your pelvis, supporting organs, and crucial for continence and stability.
- Diaphragm: Your primary breathing muscle, which works in synergy with the core for intra-abdominal pressure.
- Multifidus: Small, deep muscles along your spine that stabilize individual vertebrae.
Why crunches fall short: Crunches primarily target the more superficial rectus abdominis and obliques. While these muscles are important, they don't effectively engage the deep, stabilizing TVA or the pelvic floor.
Benefits of Deep Core Exercises for Women
Strengthening your deep core offers various benefits, especially for women:
Improved Posture: A strong core supports your spine from within, helping you stand taller and reduce strain on your neck and shoulders. With the Tousains cable machine CR63, you can target your deep core muscle, back, glutes, and any other muscles as well.
Reduced Back Pain: Many cases of chronic lower back pain stem from a weak or dysfunctional deep core. Deep core exercises can significantly reduce discomfort by providing internal stability.
Better Balance and Stability: A strong core acts as your body's center of gravity, leading to improved balance in all movements in daily life.
Increased Overall Strength: Acting as the power center for all movements, a strong core translates to better performance in sports and daily tasks.
Best Deep Core Exercises for Women
These core exercises focus on mindful engagement and control instead of brute force. Remember to breathe deeply and engage from within.
Diaphragmatic Breathing (Belly Breathing):
This exercise trains the diaphragm to work synergistically with the TVA and pelvic floor.
How to: Lie on your back, knees bent, feet flat. Place one hand on your chest, one on your belly. Inhale deeply through your nose, allowing your belly to rise (hand on belly moves, hand on chest stays still). Exhale slowly through pursed lips, feeling your belly gently fall and your navel draw inward. Focus on full, relaxed breaths.
Pelvic Tilts:
Gently mobilizes the pelvis and spine while encouraging TVA engagement.
How to: Lie on your back, knees bent, feet flat, palm facing the ground. Gently flatten your lower back into the mat by tilting your pelvis slightly upwards (imagine drawing your pubic bone towards your belly button). Hold for a few seconds, then return to a neutral spine.
Dead Bug (Modified):
This deep core exercise for women challenges core stability without placing strain on the back.
How to: Lie on your back, knees bent, feet flat. Engage your TVA. Lift one leg to a tabletop position (knee directly over hip, shin parallel to floor). Hold and then lower slowly. Alternate legs. Progress to lifting one arm overhead while keeping the opposite leg at the tabletop, or eventually extending opposite arm and leg simultaneously (only if you can maintain core engagement and a stable lower back). Use the Tousains adjustable Dumbbell MX55 to add intensity for this ab exercise.
Bird-Dog
It integrates core stability with limb movement and is excellent for spinal health.
Image source: animalia-life.club
How to: Start on all fours (hands under shoulders, knees under hips). Engage your TVA. Keeping your back flat and hips level, slowly extend one arm forward and the opposite leg straight back. Maintain a stable core, avoiding any arching or sagging in your lower back. Hold briefly, then return to the starting position. Alternate sides. For a more challenging workout, use the Tousains adjustable dumbbell MX55.
Glute Bridge
Strong glutes and hamstrings are crucial for pelvic stability and work in conjunction with the deep core.
How to: Lie on your back, knees bent, feet flat, hip-width apart. Engage your deep core. Press through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top. Slowly lower back down. The Tousains adjustable dumbbell MX55 can be added during the exercise to engage your core even more.
Signs Your Deep Core Is Weak
How do you know you need to practice some deep core exercises? Look out for these common indicators:
Persistent Lower Back Pain: Especially after standing, walking, or light exercise.
Poor Posture: Slouching, rounded shoulders, or an anterior pelvic tilt (arched lower back).
Coning or Doming of Abs: During crunches or planks, your abdominal wall might protrude down the midline, often a sign of diastasis recti and weak deep core engagement.
Difficulty with Balance: Feeling unsteady during single-leg movements or daily activities.
Inability to Brace Your Core: When asked to brace for an impact or lift, you struggle to feel that internal tightening.
Tousains Best Fitness Equipment for Home Gym: Improve Your Performance
If you’re committed to strengthening your deep core and want results that go beyond bodyweight training, the right equipment can enhance your performance dramatically.
Take the Tousains adjustable dumbbell MA55, for instance. It is perfect for deep core exercises like dead bugs with load, weighted hollow holds, or standing anti-rotation presses. No need to buy multiple pairs of dumbbells anymore. With an adjustable resistance up to 55lb, you get one space-saving fitness machine that replaces an entire rack. Whether you’re just into fitness or seeking a more advanced weight training tool, the Tousains MX55 covers them all.
“But I prefer a more advanced machine instead of just free weights.” Tousains cable machine CR63 might be your choice. Versatile as it is to provide various cable exercises, this home gym cable machine is quite compact for small apartments. By adjusting the knob, you can fold it up for easy storage in any corner of your apartment. The perk? Its smooth resistance lets you perform movements you simply can’t mimic with free weights alone.
Yeah, bodyweight ab workouts do strengthen your core, but incorporating the best fitness for home gym from Tousains will take your performance to the next level. Explore more details of the Tousains best fitness equipment for home gym today and decide whether it is your ideal choice or not.
