#Deep Core

Your deep core (transverse abdominis) is the muscle that acts like a corset around your waist, supporting your spine and stabilizing your body during movement. Most people only train their surface abs, but building a strong core means learning how to activate the deeper muscles too. When doing these exercises, focus on: • slow, controlled movement • keeping your ribs down • gently pulling your core inward (brace your core as if someone is going to punch you in the stomach) This helps train your core for stability, posture, and strength -not just visible abs. Save this to try during your next core workout 🤍 comment CORE for my FREE deep core starter guide <3 outfit: @shop_ingia #abexercises #coreexercises #pelvicfloorexercises #deepcore #coreworkouts

SAVE to crush!! Deep core that you don’t even need to leave the ground for 😝. All you need is 5 mins! To activate those core muscles and protect your back - focus on pulling your ribcage in and “tucking” the tailbone drawing it down. If you’re on your back, keep the spine flat on the ground by pressing like you’re trying to touch your belly button to the floor 😤. 🌶️ to join the challenge from my app + access my structured programs comment MOVE and I’ll send you a free week! Good luck and get in to it 👊🏾!! #deepcore #fitnesschallenge #coreworkout

Deep Core Workout 🔥 I love this workout so much and do it often because it really targets the deeper muscles responsible for keeping your abs flat. It’s especially great post-pregnancy, and I feel like it really snatches your waist! Most of these exercises are plank-based, so get ready for the burn. Repeat this circuit 3 times (45 sec each exercise) with 30 second breaks in between each exercise and make sure to SAVE it so you can try it Outfit: @alo #absworkout #abs #coreworkout #deepcore

Movements like this teach your body how to create support first, then move with control. When the ribs learn to soften down, the deep core can engage properly, the hips feel more supported, and the lower back doesn’t have to compensate. This is exactly what we focus on in Deep Core December. If you want to build real core strength that supports your body in and out of workouts, join us this month. #deepcore #abworkout #pilatesabs #homeworkout #pilatesbody #pilatesworkout #workoutmotivation

This is what “deep core” does for you

⚠️THE BEST DEEP CORE MOVES ⚠️ . save this one 📍add it to your next core workout . I love this one for two reasons— the isometric hold of applying pressure to your knee and knee resisting that movement + the opposite leg raising = maximal efficiency! . I could only do 10 controlled reps per side and then I felt my form slipping— I did 4 sets- 10 reps per side! Need a little more deep core info? It’s a pillar of @movesbymadeline APP training so much so that we’re working on core moves program to add on to existing training to accommodate PP to advanced — so what is it?? . ⭐️Deep stabilizing system of the trunk including diaphragm, multifundis and transverse abdominis ⭐️pelvic floor muscles respond to load placed on them and increase/ decrease contraction depending on demand to match rises in intra abdominal pressure (think coughing or sneezing for example) ⭐️Research indicates that integrating proper breathing and activation during functional exercise are beneficial for women who suffer from incontinence and can help prevent incontinence during pregnancy, but it’s not limited to pregnancy or PP— anyone can have these symptoms. CUES 1. Connection Breath: or diaphragmatic breath— imagine filling or expanding pelvic floor with air—and the diamond shape of the pelvis expanding 2. As you breath out slowly (“ssss” sound is slow, not forceful), lift pelvic floor (think about diamond shape/ lady parts picking up a blueberry and then 3. WRAP corset muscles (TVA) while maintaining spinal alignment during movements— Botha standing, supine (face up) or prone (plank) 4. Continue breathing! Exhale on the difficult portion of the movement is a good cue to think about even in the light, restorative work . ‼️ANY DEEP CORE/ AB related questions? Want to be sure we cover it all in the manual and video content that accompany our newest @movesbymadeline program 👇🏽👇🏽 . #deepcoremuscles #postpartumfitness #dumbbellworkout #athomeworkout #dumbbellonlyworkouts #womensfitnessmotivation #momlife #theverymom #coreworkout #abworkoutsfromhome #homeworkoutideas #noequipmentworkout #bestabworkout #postpartumcoreexercises #lowerbackpainrelief #coretraining

If you’re new to deep core training, this beginner-friendly foam roller workout is the perfect place to start. It may look simple, but these controlled movements activate your deep core muscles, helping you build strength, stability, and a stronger foundation from the inside out. This is especially great for women and moms over 40 looking to improve core strength, support their lower back, and work towards a flatter, more functional core—without intense or high-impact exercises. Take it slow, focus on your breathing, and don’t be surprised if your core starts shaking… that’s where the magic happens 😮‍💨 ✨ Benefits: • Improves core stability • Supports pelvic floor + posture • Helps flatten lower belly • Low impact & beginner-friendly Save this workout and stay consistent 💪 #fitmom #homeworkout #fitness #deepcore

Functional deep core workout A mix of my favourite deep core exercises with Pilates and a pair of dumbbells is all you need! Keep movement SLOW and CONTROLLED!! Focused on tummy button to spine. Wearing @aybl sculpt backless flared all in one in size extra small. Save with my code: FITAN 🖤 Workout: A1. 15 x glute bridge extensions A2. 20 x bridge march A3. 12 x bent-knee crunches A4. 30 sec dish hold A5. 12 x star crunches A6. 15 x side plank pulse set a timer for 6 minutes | save for later 🤍 Train 1:1 with me in my bio for more workout. #core #abs #pilates #gym #homeworkout

Your core isn’t just abs. It’s your deep core system breath, pelvic floor, and transverse abs working together. These 4 exercises train: • deep core strength • pelvic floor support • real-life stability (not crunches) If you’re postpartum, leaking, coning, or feel disconnected from your core this is where you start. 💬 Comment “CORE” and I’ll send you my 4-Week Deep Core Program. #postpartumfitness #diastasisrecti #deepcore #momfitness #postpartumweightloss

let me tell you what changed ↓ I used to think core strength meant planks and crunches. But no matter how strong I got & I was an intense CrossFit athlete… my stomach still stuck out even with abs! I thought “this is just how I am made I guess” 🔥 drop CORE and I’ll send you my top 5 deep core workouts for free! But wait I’m not done 👇🏼 After having my daughter and going through a C-section, I had no choice but to slow down and start over. It truly felt like starting over… this is when I learned that my deep core, even before having kids was SO weak! I never engaged it nor was I taught and all my years of heavy training as an athlete!! That’s when I found dead bugs. It looked too easy at first and I was like ughh so easy… until I actually did it right. Breath based. Control over speed. Deep connection, not just muscle burn. (What I never knew) Here’s what changed after a month of doing them consistently: ✅ My belly started to flatten. Like literally less protruding! ✅ I finally felt my core engaging on a day to day basis ✅ My back pain improved ✅ My posture felt stronger ✅ I wasn’t leaking or bracing all day anymore (find yourself washing the dishes and didn’t realize you’ve been squeezing your butt cheeks for the last two minutes? Hi Weak deep core) Dead bugs became one of the most powerful tools in my deep core healing & I still do them! They truly are so underrated. ‼️ don’t forget to comment CORE and I’ll send you my top 5 free deep core workouts! (PS - make sure you’re following me or IG won’t let me message you! If you commented and didn’t get a message from me, that’s why!)

Some must adds to your rotation🙂‍↕️🤏 - #pilatesabs #pilates #explore #explorepage #bodybuilding #core #abs #abworkout #deepcore #fitnessmotivation

Deep Core Workout ✨ (Lighting was a paid actor 😅) Here’s a routine that really challenges your stability and deep core engagement. I swapped in some of my own favorites this time: 🤍 Bridge march crunches – 3x20 (10 each side) 🤍 Up & overs – 3x20 (10 each side) 🤍 Candlesticks – 3x20 🤍 Knee tucks – 3x20 🤍 Weighted alternating leg lifts – 3x20 I’m big on training core, not just for aesthetics but for everything it supports, your back, hips, posture, and even organ health. When your deep core is strong, it protects and stabilizes everything else. That’s why I always encourage adding these types of movements into your routine ☺️ How often are you hitting core right now? 👀 Fit @gymshark @gymsharkwomen CODE: TAKIJAH ⤵️ @legion - Supps: Pulse Pre, Per Surge, Creatine(gummies) . . . . . . . #coreworkout #corestrength #deepcore #abs #absworkout #gym #fitness #workout #physique #gymshark #inspire #workoutmotivation #explore #explorepage #gymgirl #gymgirlvideos #gymreel #anime #animegym #motivation #shygirl #calisthenics #blackgymgirls #girlswholift