Focus on your deep core muscles with this foam roller Pilates routine that skips traditional sit-ups.
In the pursuit of a stronger, healthier body, Courteney Fisher's Strength x Pilates program offers a unique approach to targeting and strengthening the deep core muscles. This workout, which requires a foam roller and bodyweight, focuses on activating deep core muscles such as the transversus abdominis, multifidus, and even the pelvic floor and diaphragm.
The workout consists of a circuit to be repeated three times, with each exercise completed for 10 repetitions. Fitness enthusiasts can expect exercises like the plank and renegade row, which target the deep core, to be part of the routine. Fisher recommends taking 30 seconds of rest between each round and keeping the core engaged, hips tucked, and focusing on breath during the workout.
According to Fisher, this workout is an "absolute game changer." However, for those seeking a more comprehensive approach to deep core strength training, additional exercises are available.
The dead bug, side plank, hollow hold, and pelvic floor contractions (Kegels) are some exercises that engage the deep core muscles effectively. The dead bug, for instance, promotes core control without straining other areas, while the side plank strengthens obliques and deep lateral stabilizers crucial for core stability and rotation control. The hollow hold activates the transversus abdominis, mimicking functional core engagement used in many dynamic movements.
Pelvic floor contractions and diaphragmatic breathing exercises are also essential for strengthening the pelvic floor and diaphragm, respectively. The multifidus activation movements, which involve gentle lumbar extension or isolated spinal segment control, can further engage the multifidus.
Dynamic exercises like the cable woodchopper and dead bug variations can also enhance deep core strength when performed with controlled breathing and focus on muscle engagement.
Incorporating static holds, controlled limb movements, breathing exercises, and pelvic floor training provides a well-rounded approach to strengthening all the deep core muscles beyond typical routines like Courteney Fisher’s workout.
For those interested in trying out the Amazon Basics high-density foam roller, used in this workout, it can be purchased for $13.99 on Amazon. Strengthening the deep core muscles not only improves posture and balance but also enhances functional movements in everyday life.
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Yoga and personal training can complement the Strength x Pilates program for a holistic health-and-wellness approach. By incorporating exercises like the dead bug, side plank, and hollow hold, one can effectively engage and strengthen the deep core muscles, such as the transversus abdominis and multifidus, in addition to the routine. Moreover, pelvic floor contractions and diaphragm exercises are crucial for strengthening these specific muscles, while dynamic exercises like the cable woodchopper can further enhance deep core strength. The Amazon Basics high-density foam roller, used in this workout, is available for $13.99 on Amazon, making it a convenient tool for fitness enthusiasts committed to focused workouts and improved fitness-and-exercise routines.
