How To Strengthen Deep Core Muscles [Stronger Core AND Smaller Waist!]

A stronger core, decreased low back pain, AND a smaller waistline?! These are the best exercises to activate and strengthen your deep core (transverse abdominis) muscle! This is your most important muscle to increase core stability and strength and can even take inches off your waist like a corset. Hope it helps!

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There is one muscle in your core that most people aren’t aware of!

It has been linked to a stronger core, decreased lower back pain, greater function, and even a smaller waistline!

So if those are your goals you’re in the right place

This video is all about your transverse abdominis or “deep core”. I’ll show you what it is, how to activate it, and give you some simple exercises you can do at home to make it stronger and tighter.

WHY TRAIN THE DEEP CORE?

The deep core muscles, which include the transverse abdominis, are often overlooked in favor of more visible muscles like the six-pack abs. However, neglecting the deep core can lead to a range of health problems, including lower back pain, poor posture, and reduced athletic performance.

The transverse abdominis is the deepest of the abdominal muscles and is responsible for stabilizing the spine, pelvis, and ribcage. When this muscle is weak, other muscles compensate, leading to imbalances and instability.

Strengthening your transverse abdominis can help improve your overall health and fitness in a number of ways. Firstly, it can help alleviate lower back pain by providing support to the lumbar spine. This is particularly important for those who sit for long periods of time or who perform repetitive tasks that put strain on the lower back.

Secondly, a strong transverse abdominis can improve your posture, helping you stand up straighter and reducing the risk of developing a slouched or hunched appearance. Good posture is essential for maintaining proper spinal alignment and reducing strain on the neck and shoulders.

Finally, a strong transverse abdominis can improve athletic performance by providing a stable base from which to generate power. This is particularly important for activities that require explosive movements, such as sprinting, jumping, and lifting weights.

BEST EXERCISES TO STRENGTHEN YOUR DEEP CORE

0:00 Introduction
0:33 Deep Core 101
1:32 Abdominal Brace
3:10 Ab Brace With March
4:09 Ab Brace With Kickout
5:11 Ab Brace With Side Plank
6:29 Quadruped Ab Brace
8:11 Don’t Miss This!

💬 Did you try the exercises in this video? What did you think? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[Alyssa]

Hey jared ! ❤️ you rock. I had 4 ruptured discs. I am 27. They are already reabsorbing after 8 weeks of consistent core work, stretching, walking 40-60 minutes a day, taking proper supplements and eating an abundance of good food. After countless failed physio visits.. your videos literally saved my sanity. I built my core workouts around your programing and do them daily. I finally am getting my life back... WITHOUT SURGERY. YAAAA BABBBAAY

[avopeac]

walking while maintaining TA contraction has helped me gain a lot of awareness and has helped my hip mobility

[miftahulhusni]

1. Base: abdominal braces
2. Hip: with marches
3. Braces with kick
4. Braces then hold side plank 10s. Hold the contraction on those 10s
5. On all four Braces for 5s, then bear hold for 5s to 10s

[flynnzilla]

Clear, concise video - thank you for not adding any music!

[mohammadhussein]

Simply and Briefly, This guy is a real Therapist who can change your life for the best. The moment I receive a notification of new video I share it to all my contacts .

[emmanuelbeulahananthi]

I thank God to be able to stumble upon this video accidently. I had a l5 -s1 spondy. Where it got cured and left me with anxiety which made my belly so weak it lost all its strength. I tried every core workout which made it even worse causing abdominal cramp i couldn't even stand up straight. Tried this, man you wouldn't believe i felt like i was back to my normal self. Im going to do this every single day. Thank you man God bless 🙏 earned a sub

[jansmith]

Thank you so very much for providing the names of the exercises you're demonstrating. It's so frustrating that many PT's dont. Your videos are my favorites, encouraging and to the point.

[asselinpower]

At exactly the right time . Had PT this week and she gave me similar exercises . Also working on a pinched nerve in the neck using your exercises from your other video. Thanks man 👊🏻

[gaetanefleming]

These exercises changed my life. Stronger core less back pain.

[missaster]

Your videos are so helpful! No more back pain :))) thank you so much!!!

[Cricketchirps]

Thank you for your help in making me more toned and tight! God bless you!

[Shanker_Singh_]

Best Youtube channel... Soon 18 lakh Subscribers.. 180, 000 ...🙏🙏🙏May God bless you 🙏🙏🙏

[humairamazlan-dmhl]

Love it! I had a c section in dec and when I visited my women’s breath physio, she also show the same breathing exercises

[Ramyapad]

Cant wait to do this everyday for me after work love your channel much love your exercises much

[bkog]

Another great video - thanks very much. I can't find any good vids from you on balance, like for seniors. Please think about doing some on this to help prevent falling as we all get older, thx.

[buddy]

Thank you for the video Jared I done this video today and added in some planks and some 90/90 rotations for my hip rotation, I think I need more of a warm up and a more drastic hip stretch such as the couch stretch

[SushantMadye]

Thanks a lot for the videos, always helpful.

[MomTheMillionaire]

I'm here because I'm trying to get ready for my Cuba trip in 4 weeks and was wondering why my knees were hurting after doing planks. And now I know why. My core is super weak even though I run daily and lift weights here and there.

[SoInit]

Im so glad i found this channel. I tried the abs for lower back pain earlier and they were great. I just did it again and wondered what to do next and this binged on my ph 👌Thanks for your advice and tips, i appreciate your effort very muchly 🙏

[entertainmentmyway]

Hey Jared
I came across your video it is so helpful. Thank you. I have small question do you prvodoe online sessions I'm in Stockholm need some PT sessions.
Thank you
Twinkle