Strengthen Deep Core Muscles

Try out these exercises to strengthen your deep core muscles. This can help with low back pain and improving your posture.

• What are deep core muscles and why are they important?

  Deep core muscles include the transverse abdominis, pelvic floor, diaphragm, and multifidus. These muscles stabilize your spine and pelvis before movement occurs. When they’re functioning properly, they protect your low back, improve posture, and create efficient movement. Weak or poorly coordinated deep core muscles often contribute to chronic low back pain and instability.

• Can strengthening deep core muscles help relieve low back pain?

  Yes. Strengthening the deep core can significantly reduce low back pain by improving spinal stability and reducing excessive strain on joints and superficial muscles. Many people experience back pain not because they lack strength, but because their deep stabilizing muscles are not activating correctly. Re-training these muscles can create lasting relief.

• How is deep core training different from traditional ab workouts?

  Traditional ab workouts often target surface muscles like the rectus abdominis (six-pack muscles), while deep core training focuses on stability, breath, and coordination. Deep core exercises emphasize controlled movement, proper breathing, and subtle muscle engagement rather than crunching or bracing hard, which can actually worsen pain for some people.

• Why do deep core muscles stop activating properly?

  Deep core inhibition often occurs due to injury, chronic pain, prolonged sitting, stress, poor breathing mechanics, or fascial restriction. When the nervous system senses instability or threat, it may shut down these stabilizers as a protective response. Fascia release combined with intentional core retraining can help restore proper activation.

• Should I release fascia before strengthening my deep core?

  Absolutely. Releasing restricted fascia first can improve your ability to activate deep core muscles effectively. Tight or dehydrated fascia can block proper muscle firing patterns. By restoring space and hydration in the tissue, your core exercises become more effective and feel more natural—reducing compensation and improving results.