5 Deep Core Exercises to Add to Your Routine
Want to strengthen your core and get rid of back pain? Try adding these deep core exercises to your routine!
Hello and welcome to Ironwild Fitness! I’m Chantal – a mom, personal trainer, nutrition coach, and the author of this little corner of the internet.
When most people think about core workouts, they picture endless crunches or quick ab routines that leave their neck sore and their lower back aching. But your deep core muscles are about so much more than getting visible abs.
They play a huge role in your posture, balance, strength, pelvic floor support, and even how your body feels during everyday movements like lifting kids, carrying groceries, or getting through a workout without discomfort.
For women especially, building deep core strength can be incredibly important during different stages of life, including postpartum recovery, hormonal changes, and simply staying strong and functional as we get older. (Trust me, I have been through it all with c-section recovery!)
A strong core helps support your entire body from the inside out, which is why deep core training deserves a place in your routine even if your goal is not aesthetic.
Luckily, you do not need complicated workouts or hours in the gym to strengthen these muscles. Small, intentional movements can make a big difference over time.
The key is learning how to properly engage the deep core instead of relying on surface-level ab exercises that often miss the muscles that matter most.
In this article, we are breaking down five effective deep core exercises that can help improve stability, strengthen your midsection, support better movement, and help you feel stronger in everyday life.
Whether you are just getting started or looking to level up your routine, these exercises are beginner-friendly, effective, and easy to incorporate into your weekly workouts.
So – let’s dive into the deep core exercises I highly recommend adding to your routine so that you can feel strong, lean, and confident!
5 Deep Core Exercises to Add to Your Routine
1. Dead Bug
The dead bug is one of the best deep core exercises for learning how to properly engage your core while keeping your spine stable.
Research has shown that exercises focused on spinal stability and controlled movement can effectively activate the transverse abdominis, which is one of the deepest core muscles responsible for supporting your midsection and protecting your lower back.
How to do it:
To do a dead bug, lie flat on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle above your hips.
Slowly lower your right arm and left leg toward the floor at the same time while keeping your lower back pressed gently into the ground. Return to the starting position and repeat on the opposite side. Move slowly and focus on keeping your core tight instead of rushing through the exercise.
This movement is especially helpful for improving coordination, core stability, posture, and lower back support.
2. Bird Dog
The bird dog is a simple but incredibly effective exercise for strengthening the deep core muscles while also improving balance and stability. It targets the transverse abdominis, obliques, glutes, and muscles along the spine, making it a great full-core movement.
How to do it:
Start on your hands and knees with your wrists stacked under your shoulders and your knees under your hips. Brace your core and slowly extend your right arm forward while extending your left leg straight behind you.
Hold for a moment without arching your back or shifting your hips. Return to the starting position and switch sides.
The goal is to stay as stable as possible throughout the movement. If your hips are rocking side to side, slow down and focus on control. This exercise helps train your body to stabilize during movement, which carries over into everyday activities and strength training.
Related Reading: 3 Easy Ways to Reduce Stiffness in Your Hips
3. Glute Bridge with Core Engagement
While glute bridges are often thought of as a lower-body exercise, they are also excellent for strengthening the deep core when done correctly. Your core works to stabilize your pelvis and spine throughout the movement, and strengthening the glutes alongside the core can help reduce lower back strain.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor about hip-width apart. Before lifting your hips, gently brace your core by drawing your belly button inward without holding your breath.
Press through your heels and lift your hips until your body forms a straight line from your shoulders to your knees. Slowly lower back down with control.
Focus on squeezing your glutes at the top rather than arching your lower back. This exercise is especially beneficial for women who spend a lot of time sitting or struggle with lower back discomfort from weak glutes and core muscles.
4. Forearm Plank
The forearm plank is a proven core-strengthening exercise that challenges the deep abdominal muscles, shoulders, and lower back all at once. Studies have consistently shown that plank variations effectively activate the transverse abdominis and improve overall core endurance.
How to do it:
Start by placing your forearms on the floor with your elbows directly under your shoulders. Extend your legs behind you and lift your body into a straight line from head to heels. Keep your core tight, your glutes engaged, and avoid letting your hips sag toward the floor.
(If you aren’t quite ready for a forearm plank, check out these plank modifications for beginners.)
Instead of focusing only on how long you can hold a plank, prioritize proper form and breathing. Even short holds with good technique are incredibly effective. If needed, modify by dropping your knees to the floor while you build strength.
5. Heel Drops (or Taps)
Heel drops are a beginner-friendly exercise that targets the deep core while helping improve pelvic stability and abdominal control. They are especially helpful for women learning how to engage their lower core muscles without putting unnecessary pressure on the neck or lower back.
How to do it:
Lie on your back with your knees bent at 90 degrees and your shins parallel to the floor. Keep your arms by your sides and gently brace your core. Slowly lower one heel to tap the floor while keeping the rest of your body stable. Bring it back up and repeat on the other side.
The key is to move slowly and keep your lower back from lifting off the floor. This controlled movement helps strengthen the deep abdominal muscles that support your spine and improve core function over time.
Sample Deep Core Routine
The great thing about deep core training is that you do not need long, intense workouts to see progress.
In fact, short and consistent sessions are often more effective than overdoing it once in a while. For most women, adding deep core exercises into their routine about 2 to 4 times per week is a great place to start.
If you are new to core training, focus on slow, controlled movements and proper breathing before worrying about increasing intensity. Your deep core muscles respond best to quality movement and consistency over time.
Here is a simple beginner-friendly deep core routine you can add to your weekly workouts or use on active recovery days.
Beginner Deep Core Routine
Dead Bugs
10 to 12 reps per side
Bird Dogs
10 reps per side
Glute Bridges with Core Engagement
12 to 15 reps
Heel Taps
10 to 12 reps per side
Forearm Plank
20 to 30 seconds
Complete the circuit 2 to 3 times, depending on your fitness level. Rest for about 30 to 60 seconds between rounds if needed. Repeat the whole thing 3-4 x per week. (Save this for later!)
Tips for Best Results
Focus on breathing steadily throughout each movement instead of holding your breath. Slow and controlled reps are much more effective than rushing through exercises with poor form. If you notice your lower back arching or your hips shifting during movements, reduce the range of motion and focus on rebuilding stability first.
As your strength improves, you can increase your plank hold times, add resistance bands, use light weights, or progress to more advanced stability exercises. The key is to gradually challenge your muscles while maintaining proper form and control.
You Might Also Like: Beginner-Friendly Lower Ab Workout for Women
Other Great Ways to Improve Core Strength
While targeted deep core exercises can make a huge difference, your everyday habits and overall workout routine also play a major role in building a stronger core.
True core strength is not just about doing ab workouts a few times a week. It is about training your body to stay stable, balanced, and supported during daily movement.
One of the best ways to improve core strength is through compound exercises like squats, deadlifts, lunges, and overhead presses. These movements force your core muscles to work together to stabilize your spine and maintain proper posture.
Even though they are often considered lower or upper body exercises, they heavily recruit the core when performed correctly.
Walking more can also help strengthen your core, especially when you focus on posture and intentional movement. Activities like hiking, incline walking, and carrying groceries or weights can naturally engage the deep abdominal muscles while improving balance and endurance.
Farmer carries, in particular, are excellent for core stability because your body has to resist leaning and maintain alignment while moving.
Breathing patterns matter more than many people realize, too. Learning how to properly breathe through your diaphragm can improve deep core activation and pelvic floor function.
Shallow chest breathing often limits core engagement, while controlled diaphragmatic breathing helps strengthen the muscles that support your spine and midsection.
Consistency is another major factor. You do not need to spend an hour doing core workouts every day to see results. Adding just a few intentional core-focused movements into your weekly routine can gradually improve strength, posture, stability, and body awareness over time.
Finally, do not underestimate the importance of recovery and overall body strength. Tight hips, weak glutes, poor posture, and chronic stress can all affect how well your core functions. Mobility work, strength training, quality sleep, and proper nutrition all work together to support a stronger and healthier core.
Final Thoughts on These Deep Core Exercises
Building a stronger core is about so much more than chasing visible abs.
Your deep core muscles support nearly every movement you make, from lifting and bending to improving posture, balance, and overall stability.
When these muscles are strong and functioning properly, everyday activities often feel easier, and your body feels more supported as a whole.
Simple, intentional movements like the ones in this routine can go a long way when done consistently and with proper form. Even just a few sessions each week can help improve strength, body awareness, and confidence over time.
Remember that progress does not happen overnight, especially with deep core training. Focus on building a strong foundation, listening to your body, and staying consistent rather than aiming for perfection.
Small improvements in stability and control can make a big difference in how you feel both during workouts and in everyday life.
Most importantly, give yourself credit for taking care of your body in a way that supports long-term strength and health. A strong core is not just about fitness. It is about feeling capable, supported, and confident in your body at every stage of life.
Ready to rebuild your strength and confidence after pregnancy? Grab my Postpartum Challenge + Core bundle and get the support, structure, and core-safe workouts you need to feel strong again.
This bundle combines my 21 Day Postpartum Challenge with my month-long ab program, Restore The Core, so you can heal, strengthen, and ease back into fitness the smart way.
Until next time,
Chantal from Ironwild Fitness
