Craig Sheffer
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Apr 20, 2024 · What are the deep core muscles, and how do you target them? This information and seven bodyweight-only deep core exercises will improve your fitness and function and reduce pain risk.
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Mar 15, 2024 · These deep core exercises will help you target the muscles in and around your abs—allowing you to build full body strength.
Aug 31, 2023 · Deep core exercises will train the all-important bracing function of your core muscles, making them an important component of a balanced workout.
- 14 min
- Alyssa Sparacino
- The CORE Units
- How to Engage The Transverse Abdominis
- Signs and Symptoms of A Weak Transverse Abominis
- 9 Exercises to Activate The Transverse Abdominis
- How to Activate Your Deep CORE Sitting
- What If You Have Back Pain
- Exercises to Avoid If You Have A Disc Herniation
The core consists of an inner and an outer unit. These units are always working together to enable us to accomplish simple daily tasks to more advanced athletic performance.
The Core Brace Technique
The core brace technique is one of my favorite ways to quickly activate and engage the transverse abdominis. You simply breathe deeply, and as you exhale, you tighten up your belly area as if you’re getting ready for belly punches. Your belly area should feel hard and strong, as if you have a solid wall behind your visible abs. It’s important to maintain normal belly breathing while your core is tight and solid. I teach this technique in detail in the deep core mini-training program. Typical...
The Outer Core Unit
The outer core consists of the prime mover muscles and these are the visible abs (rectus abdominis), the external obliques, and the shoulder girdle. When you’re engaging in exercises such as crunches, you’re only working the visible abs to achieve that “aesthetic look”. But our goal is to build a healthy balanced body… One that is composed of “intelligent” aesthetic musclesand a strong foundation (1). There is nothing wrong with working your abs. Just make sure you’re also working on that inn...
One of the warning signs of a weak inner core is feeling the tension in your lower back and hip flexors when you perform certain abs exercises like the bicycle or the lying leg lifts. In addition, if you perform the bridge exercise and feel pressure in your lower back and/or hamstrings, that’s another sign of a weak transverse abdominis. I want to ...
Let’s get started. Here are my 9 favorite Core Exercises to engage the transverse abdominis muscle. I’ll also include beginner core exercisesas well.
If you’re having trouble completing these exercises, here are 3 amazing seated core exercises to do as a substitute. Just follow the same tips shared in this post.
If you are experiencing lower back pain, avoid ab exercises such as sit-ups, crunches, or anything involving twisting (like the Russian twists). Get started with these beginner core exercises for back painrelief. Crunches contribute to a flexed posture (rounded shoulder-forward head posture) and twisting creates micro-tears in the discs making your...
If you’re suffering from a disc-related injury, you want to avoid core or abs exercises that include exaggerated flexion or extension. Here’s an example…If you have an anterior disc herniation (facing the front side of the intervertebral disc. Towards the body), you’ll notice pain when you do hyperextension exercises. Likewise, if you have a poster...
- 6 min
Apr 3, 2024 · The deep core consists of four main muscles—the diaphragm, pelvic floor, multifidus, and the transverse abdominis—that work together to stabilize and support your spine, and have the...
Oct 31, 2023 · Transform your fitness and posture with our deep core workout by strengthening the transverse abdominis, multifidus, pelvic floor, and diaphragm for core stability and improved well-being. Written by Steve Theunissen, PT
Feb 2, 2024 · So what exactly do we mean when we say “core”? Contrary to popular belief, your core isn’t just your abs. Some of the muscles found in your core include: Erector spinae: this is the muscle around your spine and helps you stand up straight. Rector abdominis: better known as your “abs.”
