5 Exercises That Strengthen Your Deep Core
When it comes to strengthening our core, most people think of exercises like crunches and planks that primarily target the superficial abdominal muscles. However, there is another crucial component of the core that often goes overlooked. These are the deep core muscles.
These muscles play a vital role in stabilizing the spine, maintaining good posture, and providing support for our pro cheerleading dance movements. In a previous article, we’ve discussed the best reasons to engage your deep core. Today we will explore some effective exercises that specifically target and strengthen them! Check them out below.
Transverse Abdominis Activation
The transverse abdominis (TVA) is the deepest layer of abdominal muscles and acts as a corset around the waist. To activate this muscle, start by lying on your back with your knees bent. Place your hands on your lower abdomen and gently draw your belly button in towards your spine. Hold this contraction for 10 seconds while maintaining normal breathing. Repeat for several sets.
Dead Bug
The dead bug exercise is a fantastic way to engage and strengthen the deep core muscles while also promoting stability and coordination. Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the floor while maintaining a stable core. Return to the starting position and repeat on the other side. Alternate sides for a set of 10 repetitions.
Bird Dog
The bird dog exercise targets both the deep core muscles and the muscles of the back. Start on all fours with your hands directly under your shoulders and your knees under your hips. Extend your right arm forward while simultaneously extending your left leg backward. Focus on keeping your core stable and avoiding any rotation or sagging in the hips. Return to the starting position and repeat on the opposite side. Perform 10 repetitions on each side.
Pelvic Tilts
Pelvic tilts are an excellent exercise for strengthening the deep core muscles and promoting proper alignment of the spine. Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis forward, pressing your lower back into the floor, and engage your deep abdominal muscles. Hold for a few seconds before releasing. Repeat for several sets of 10 repetitions.
Side Plank
While regular planks are effective for core strengthening, the side plank specifically targets the deep core muscles on the sides of the body. Start by lying on your side with your elbow directly under your shoulder and your legs extended. Lift your hips off the ground, creating a straight line from your head to your feet. Engage your deep core muscles to maintain stability. Hold the position for 20-30 seconds before switching sides. Repeat for several sets.
Final Thoughts
It's important to note that consistency and proper form are key when performing these exercises. Start with a few repetitions and gradually increase the intensity as your core strength improves. Remember to breathe steadily throughout each exercise and avoid any excessive strain or discomfort.
Incorporating exercises that target the deep core muscles into your fitness routine can bring numerous benefits. Not only will you develop a stronger and more stable core, but you will also improve your posture, reduce the risk of back pain, and enhance your overall athletic performance.
So, don't forget to pay attention to your deep core and give these exercises a try to experience the positive impact they can have on your fitness journey in pro cheerleading!
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