Deep core and pelvic floor 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 deep core ab routine to maximize your results.
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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 for a smaller waist.
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 abdominals, and pelvic floor muscles.
This guide will give you all the details you need to be a deep core expert including a deep core workout routine that you can do in the gym or at home.
Which Muscle Groups to Focus On When Doing Deep Core Exercises
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.
- 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 your aim is to maintain a slimmer waistline.
Want to learn more about the different ab muscles? Check out this article from the Cleveland Clinic.
Why Deep Core Exercises Are Essential for a Smaller Waist
If you’re aiming for a smaller waist, itās crucial to go beyond just surface-level abdominal exercises like crunches. The key lies in strengthening the deep core muscles, including the transverse abdominis, pelvic floor, and diaphragm. These muscles form the foundation of your core and act as a natural corset, pulling everything in and giving you a more defined, cinched waist.
- The Science Behind Deep Core Muscles: Unlike the rectus abdominis, which gives you the āsix-packā look, the deep core muscles stabilize your spine, pelvis, and lower back. Strengthening these muscles through exercises like the Deadbug and Pelvic Tilts helps improve posture, reduce the risk of injury, and create a slimmer waistline by toning muscles from the inside out.
- Why Isolating the Deep Core Works: Many traditional core exercises focus on the outermost layer of muscles, but by isolating the deep core, you build strength from the inside. This leads to better posture, stronger muscles, and improved functional movement. Exercises like the Hollow Body Hold or Forearm Plank are highly effective because they engage these muscles directly, helping you achieve a snatched waist while supporting your overall body alignment.
- Deep Core and Pelvic Floor Connection: When you perform deep core pelvic floor exercises, you engage a group of muscles that are often overlooked. These exercises not only flatten your stomach but also improve your posture, balance, and lower back support. The pelvic floor, when properly strengthened, can enhance the look of your waist while contributing to overall core stability.
Incorporating these deep core exercises regularly will give you a smaller waist while also helping you feel stronger, more balanced, and more confident.
The Top 7 Deep Core & Pelvic Floor Exercises
These 7 best deep core exercises are designed to strengthen your entire core from the inside out. By focusing on activating the deep muscles that stabilize your spine and pelvis, youāll build a stronger foundation for improved posture, balance, and a smaller waist.
- Deadbug
- Forearm Plank
- Bear Hold Shoulder Taps
- Flutter Kicks
- Hanging Leg Raises
- Pelvic Tilts
- Hollow Body Hold
The 7 Best Deep Core Exercises You Need For a Snatched Waist
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 as you challenge your core with arm and leg extensions.
Why it’s important: The Deadbug is a powerhouse move for targeting your deep core muscles. Itās one of the best exercises for stabilizing the pelvis while engaging both your lower back and abdominal muscles simultaneously. By maintaining control throughout the movement, you effectively train your core to remain stable in dynamic conditionsācrucial for daily activities and other exercises.
How to do a Deadbug: Lie on your back with your arms and legs extended. Now, bend your knees at 90 degrees so your calves are parallel to the floor. Slowly start to extend one leg parallel to the floor while simultaneously extending the opposite arm overhead. Alternate sides making sure to keep your lower back pressed against the mat.
Variations: Try holding a small stability ball between your hands and knees to increase the difficulty and force even greater core engagement. Alternatively, perform this exercise with resistance bands to add intensity and focus on slow, controlled movements.
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.
Why it’s important: A classic for a reason, the Plank works wonders for your entire core, especially your deep core muscles and pelvic floor. It builds endurance, strength, and balance, helping to tighten your waist while supporting proper posture.
How to do a Forearm Plank: 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.
Variations: For added intensity, place your feet on an elevated surface or hold a forearm plank while balancing on a stability ball.
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.
Why it’s important: The Bear Hold Shoulder Tap is a dynamic move that focuses on deep core engagement while incorporating a balance element. In the bear position, with knees slightly off the floor, tapping your shoulder forces the core to stabilize and keep the hips steady, further activating your deep core muscles and challenging your balance.
How to do Bear Hold Shoulder Taps: 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.
Variations: To ramp up the intensity, hold each shoulder tap for a few seconds or increase the speed to add a cardio element to the workout.
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.
Why it’s important: Flutter Kicks are a great way to engage the lower abs and deep core muscles. Keeping your legs straight and lower back pressed into the ground ensures the deep core is activated throughout. This exercise not only works your core but also enhances endurance.
How to do Flutter Kicks: Lie on your back, lift your legs a few inches off the ground, and alternate kicking legs up and down in a fluttering motion.
Variations: Hold a small weight or medicine ball over your chest to engage your upper body while doing the kicks. For a beginner modification, keep your legs higher off the ground or alternate one leg at a time.
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.
Why it’s important: The Hanging Leg Raise targets your lower abdominals and deep core muscles. By engaging your core to lift your legs while maintaining control, you work on both core stability and strength. This exercise is great for building definition in the lower abs and improving grip strength.
How to do Hanging Leg Raises: Hang from a bar, lift your legs while keeping them straight, and raise them towards your chest. Slowly lower them back down and repeat.
Variations: If you’re a beginner, start with bent-knee raises to reduce the intensity. For a more advanced challenge, add ankle weights or incorporate a slight twist at the top to activate your obliques.
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.
Why it’s important: Pelvic Tilts are a subtle but highly effective movement for engaging the deep core muscles, particularly the pelvic floor and lower abs. By tilting your pelvis while lying on your back, you activate the muscles that stabilize the spine and support better posture.
How to do Pelvic Tilts: 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.
Variations: Incorporate a small ball or pillow between your knees to further engage your inner thighs and pelvic floor as you perform the tilt.
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.
Why it’s important: The Hollow Body Hold is one of the best static exercises for strengthening the deep core. By keeping your lower back pressed into the ground and legs extended, you engage the entire core, particularly the transverse abdominis and pelvic floor.
How to do a Hollow Body Hold: 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.
Variations: Increase the intensity by holding light dumbbells or incorporating gentle pulses with your arms and legs. For a beginner-friendly option, bend your knees or lift one leg at a time to decrease the load on your core
Check out this video for more information on how to properly do a Hollow Body Hold:
Full Deep Core Workout: Deep Core & Pelvic Floor Exercises
We’ve put together a simple 15-minute routine that you can use to do your deep core workout at home. No equipment is needed for these pelvic floor exercises so no matter where you are, you can squeeze this routine in. Consistency leads to results.
Time needed: 15 minutes
Repeat two to three times through for a 10 to 15-minute full deep core routine.
- Deadbug
15 reps per side
- Forearm Plank
1 minute hold
- Bear Hold Shoulder Taps
15 reps per side
- Flutter Kicks
20 reps per side
- Hanging Leg Raises
5-8 reps
- Pelvic Tilts
20 reps
- Hollow Body Hold
20 seconds x 2 reps
If you’re looking for more fitness routines and tips, check out Fitness Routines for Busy Women in Their 20s.
FAQs About Deep Core & Pelvic Floor Exercises
Deep core exercises target the muscles deep within your abdomen, including the transverse abdominis and pelvic floor muscles. These exercises are designed to improve stability, posture, and core strength.
By strengthening the deep core muscles, these exercises engage the entire core, pulling the abdominal muscles inward and creating a slimmer appearance. When combined with proper nutrition and regular exercise, they can contribute to a smaller waist.
Yes! Many deep core exercises, such as planks, deadbugs, and hollow body holds, can be done at home with little to no equipment. They are perfect for building core strength without needing to visit the gym.
Traditional ab exercises often target the rectus abdominis, the outer layer of the abdominal muscles, while deep core exercises focus on the muscles beneath, including the pelvic floor and transverse abdominis. This deeper engagement leads to better posture, core stability, and long-term results.
Pelvic floor exercises are crucial for strengthening the muscles that support your bladder, bowel, and uterus. Incorporating pelvic floor exercises into your deep core workout helps with overall core stability and can prevent issues like incontinence.
This post was about the 7 best deep core exercises for a smaller waist. Let me know if you try any of these deep core or pelvic floor exercises in the comments below.
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