Deep core exercises are the secret to having a flat stomach and snatched waist. We’ve done all the work for you by finding the 7 best exercises to add to your routine.
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Are you looking for the best deep core exercises to build the core of your dreams?
If you want to focus on the movements that will help to cinch in your waist and flatten your stomach, you need to be doing these 7 deep core exercises.
Not all ab workouts are created equal. Many exercises can actually lead to a more square-like frame by building muscles on the side of your body. If you want to tone your waist, you need to be doing movements that isolate the transverse abdominals, rectus abdominis, and pelvic floor muscles.
This guide will give you all the details you need to be a deep core expert.
Which Muscle Groups to Focus On
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The secret to sculpting a small waist and flat stomach is to focus on the right muscle groups. The core is made up of lots of different muscles and different exercises work different muscles.
- Transverse Abdominis: This muscle acts as a natural corset, pulling in the abdomen. Exercises like planks, vacuums, and abdominal bracing can help strengthen this muscle without adding bulk. Corset muscle
- Rectus Abdominis: This muscle group forms the “six-pack.” Focus on exercises like crunches or reverse crunches to tone and define this area without significantly increasing size.
- Pelvic Floor Muscles: The pelvic floor muscles are incredibly important for overall core stability and can indirectly impact the appearance of the waistline. Strengthening these muscles can contribute to a toned midsection and improved posture. However, direct work on the pelvic floor won’t significantly alter the waist’s appearance, but it can provide a foundation for a strong core.
Which To Avoid
- Obliques (with caution): While some oblique work is beneficial for core strength, limit exercises that heavily target oblique growth if the aim is to maintain a slimmer waistline.
Want to learn more about the different ab muscles? Check out this article from the Cleveland Clinic.
This post was the ultimate guide to the best deep core exercises to help you build the waist of your dreams.
The 7 Best Deep Core Exercises You Need For a Snatched Waist
![pelvic floor exercises](http://vlhhealth.com/wp-content/uploads/2024/02/pelvic-floor-exercises.png)
1. Deadbug
Targeted muscle groups:Lower abs, transverse abdominis, rectus abdominis.
How it snatches the waist: This essential exercise engages the deep core muscles forcing them to stabilize the pelvis.
How to do it: Lie on your back, arms extended upward, knees bent at 90 degrees. Slowly extend one leg while lowering the opposite arm overhead. Alternate sides, keeping your lower back pressed against the floor. Try adding dumbbells to make it harder!
![deep core workout](http://vlhhealth.com/wp-content/uploads/2024/02/deep-core-workout.png)
2. Forearm plank
Targeted muscle groups: Transverse abdominis, rectus abdominis, obliques, shoulders, and back.
How it snatches the waist: One of the fundamental ab exercises, this movement engages the entire core to support your body and keep you stable while strengthening the midsection.
How to do it: Support your body on your forearms and toes, maintaining a straight line from head to heels, engaging the core muscles. Hold for 20 seconds to 1 minute.
![Deep core pelvic floor exercises](http://vlhhealth.com/wp-content/uploads/2024/02/Deep-core-pelvic-floor-exercises.png)
3. Bear hold shoulder taps
Targeted muscle groups: Deep core muscles, shoulders, and arms.
How it snatches the waist: This exercise challenges core stability and strength while working the shoulder and arm muscles, aiding in a slimmer waist by engaging multiple muscle groups.
How to do it: Start in a bear hold position (knees under hips, hovering a couple of inches above the ground), tap one hand to the opposite shoulder while maintaining a stable core.
![pelvic floor](http://vlhhealth.com/wp-content/uploads/2024/02/deep-core.png)
4. Flutter kicks
Targeted muscle groups: Lower abs, hip flexors.
How it snatches the waist: This movement fires up the lower abs and hip flexors, contributing to a toned midsection by targeting lower abdominal muscles.
How to do it: Lie on your back, lift your legs a few inches off the ground, and alternate kicking legs up and down in a fluttering motion.
![deep core workout at home](http://vlhhealth.com/wp-content/uploads/2024/02/deep-core-workout-at-home.png)
5. Hanging Leg Raises
Targeted muscle groups: Lower abs, hip flexors, rectus abdominis.
How it snatches the waist: Targets lower abdominal muscles and engages the entire core for stability, aiding in toning and strengthening the midsection.
How to do it: Hang from a bar, lift your legs while keeping them straight, and raise them towards your chest. Slowly lower them back down and repeat.
![Deep core exercises for a smaller waist](http://vlhhealth.com/wp-content/uploads/2024/02/Deep-core-exercises-for-a-smaller-waist.png)
6. Pelvic Tilts
Targeted muscle groups: Pelvic floor, transverse abdominis
How it snatches the waist: This micro movement engages the deep core muscles and pelvic floor.
How to do it: Lie on your back with knees bent, gently tilt your pelvis upward by engaging your core muscles, then release back down to the floor and repeat.
![snatched waist](http://vlhhealth.com/wp-content/uploads/2024/02/snatched-waist.png)
7. Hollow Body Hold
Targeted muscle groups: Entire core, including transverse abdominis, rectus abdominis, and hip flexors.
How it snatches the waist: Engages and strengthens the entire core, promoting a stronger and more defined midsection.
How to do it: Lie on your back, extend arms and legs off the ground, lifting your shoulder blades and legs while maintaining a hollow position, engaging the core muscles. Hold for 20 seconds to one minute.
Deep Core Exercises: Full Workout
Repeat two to three times through for a 10 to 15-minute full deep core routine.
Exercise | Time/Reps |
Deadbug | 15 per side |
Forearm plank | 1-minute hold |
Bear hold shoulder taps | 15 reps per side |
Flutter kicks | 15 reps per side |
Hanging leg raises | 5-8 reps |
Pelvic tilts | 20 reps |
Hollow body hold | 20 sec x 2 reps |
This post was about the 7 best deep core exercises. Let me know if you try this routine in the comments below.
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