Core-training exercises at one of your favorite gyms in Brentwood are essential to your overall strength and stability. A strong core can help you avoid lower back pain while keeping your posture upright and supporting pelvic floor function. However, core workouts are all too often more focused on having a “six-pack” or other aesthetic goals. It’s time to prioritize your deep core for better functional and athletic performance.
What Is Your Deep Core?
Your deep core muscles are beneath the top layer of your ab muscles. They include the transverse abdominis, which spans from your lower ribs to your pelvis; your pelvic floor muscles; your diaphragm; and your multifidus, a set of narrow muscles running along your spinal column. These muscles have a wide variety of functions, from keeping your organs in place to stabilizing your spine and protecting you from injury during physical activity.
With that in mind, these are the exercises that can target this area of your core.
Dead Bug
The dead bug targets your transverse abdominis and is perfect for protecting against lower back pain. Start on your back with your arms extended toward the ceiling, knees bent 90 degrees and pointed toward the ceiling. Inhale, engage your core, press your back to the floor, and lower your right arm and left leg to the floor, but don’t touch the floor. Return to the starting position and repeat with the opposite arm and leg. Do 10 to 12 reps per side.
Palloff Press
Head to the cable machine at one of your favorite gyms in Tracy and perform the Palloff press. The cable should be roughly chest height. Stand sideways, with the cable at your side. Grab the handle with both hands and put tension on it. Exhale, brace your core, and extend both hands in front of you. Pause before slowly returning to the starting position, and then repeat. Keep tension on the cable the entire way. Do 6 to 10 reps.
Butterfly Situp
The butterfly situp sounds simple, but it can do wonders for strengthening your deep core. Sit on the floor with your soles pressed together. Drop your knees to the side, making a diamond shape with your legs. Lie down with your arms extended above your head. Exhale, engage your core, and sit up, reaching for your feet. Slowly lower back down and put your hands back up. Repeat for 12 to 15 reps.
Dumbbell Thread the Needle
Rotational movements are great for your deep core. Head to the best gyms Sacramento has to offer, grab a dumbbell, and get in a side plank position. Start with your right forearm on the floor, dumbbell in your left, and palm facing forward. Extend your left arm straight up. Rotate your torso, bringing your left arm down and threading the dumbbell between your body and the floor. Return to the starting position, and repeat. Do 10 reps per side.
About In-Shape Family Fitness
With dozens of full-service clubs across California, In-Shape Family Fitness offers a gym experience where everyone feels welcome. The experienced personal trainers, high-quality gym amenities, and a wealth of studio fitness classes make In-Shape Family Fitness the perfect club for beginning or elevating your fitness journey. Reach your fitness goals with one-on-one help from a certified personal trainer, work out with a friend in the state-of-the-art cardio and weight training areas, or try a new studio fitness class. In-Shape Family Fitness’ gyms in Antioch, Bakersfield, Brentwood, Napa, and Rocklin are perfect for the whole family too, as many clubs have a Kid Zone and frequent family activities and events. If you’re looking for a safe, clean, family-friendly gym where you can achieve all of your goals, In-Shape Family Fitness is for you!
Work your deep core at In-Shape Family Family Fitness by joining at https://www.inshape.com/
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