Written by: Jaden Clark, BS, ACSM-EP, Exercise Specialist, WomanWorx
Introduction
You may exercise to strengthen and tighten your stomach muscles after pregnancy or to achieve a flatter, more toned stomach. While achieving this look is certainly gratifying, the real magic happens beneath the surface. Strengthening your stomach muscles isn’t just about looks—it’s about creating a strong foundation for movements, stability, and supporting the back and pelvis. We aim to answer, “What is your core?” and “How do you you utilize those muscles in your daily life and during exercise?”.
What is the Deep Core?
The deep core refers to the deepest layer of abdominal muscles. The muscles included in the deep core include the transverse abdominis, multifidus, diaphragm, and pelvic floor.
- Transverse Abdominis (TA): The TA is the deepest abdominal muscle, and it extends between the ribs, pelvis, and wraps the torso from front to back. The TA muscle protects the internal organs and maintains abdominal wall tension to stabilize the spine and pelvis
- Multifidus: This is a series of muscles on both sides of the spine. These muscles help stabilize the lower portion of the spine, or the lumbar spine.
- .Diaphragm: The diaphragm is the major muscle involved in respiration. This muscle is located below the lungs. The muscle contracts and moves downward during inhalation, while during exhalation the muscle relaxes and moves upward.
- Pelvic Floor: There are numerous muscles that make up the pelvic floor. Think about these muscles working together to create a hammock that supports the bladder, uterus, and rectum.
These muscles work together to support the organs of the pelvic floor and the entire body.
What are the Benefits of Deep Core Exercises?
There are numerous benefits to strengthening the deep core muscles. Exercises that target the deep core are beneficial for those who have pelvic floor concerns, going through pregnancy, or postpartum. Benefits include:
- Assistance in healing and/or preventing diastasis recti, which is the separation of the abdominal muscles.
- During pregnancy, aiding the uterus during vaginal labor.
- Ensures a smoother and safer transition back to exercise during postpartum.
- Improves the body’s stability, which may result in a reduction of back and pelvic pain.
- A strong core provides a firm foundation for all movements, thus deep core exercises may prevent injuries.
- Weak, tight, or unbalanced core muscles can lead to slouching, so when you engage and strengthen your core you may see improvements in posture.
How Do I Activate My Deep Core Muscles?
Before activating your deep core muscles, it is important to locate these muscles. The best position to feel your abdominal muscles is seated with feet flat on the floor or laying down with feet flat on the ground. Once in this position, the best location to feel your deep abdominal muscles is just inside of your pelvic bones. First, wrap your fingers and thumbs around your waist. Your fingertips should rest directly above the deep abdominal muscles.
After you have located your deep abdominal muscles, take a large inhale through your nose. This inhalation should expand the ribcage and torso. Next, exhale through the mouth and think about drawing your torso towards your spine. As you continue to inhale and exhale, you should feel a gentle tightness underneath your fingertips. This indicates that the deep abdominal muscles are engaging and relaxing as you breathe.
In addition to breathing and engaging the deep abdominal muscles, we also want you to become aware of what is happening to your pelvic floor. As you inhale, filling your torso up with air, expanding the ribcage, and relaxing your pelvic floor. On your open-mouth exhale, draw awareness to lifting your pelvic floor. This should feel like a gentle pulling-up motion and should be done without contraction of the gluteus muscles.
Deep Core Exercises
- Transverse Abdominis March
- Dead Bug
- Bird Dog
- Glute Bridg
- Traditional Plank
You may be wondering how to start!
Our On Demand Postpartum Program is perfect for women after they have had a baby (no matter how long it has been) to regain core strength. Otherwise, depending on a pelvic floor diagnosis you may have our other programs are an excellent option to reconnect with your deep stomach muscles. Our RXperts are always a quick text (651-372-1583) or email away (support@womanworx.com) if you have specific program questions!
If you live in or near the Twin Cities and want to take advantage of therapy call us at (651-294-1150) to make an appointment with our providers. Our fitness center is in the same building as our therapy and more information can be accessed here.
