Three Equipment-Free Exercises to Strengthen Your Deep Core

Core strength is crucial for overall movement and spine support, yet it can be divided into superficial and deep-lying muscles. While superficial muscles mainly assist with torso movement, deep muscles are vital for spinal stability, organ support, and breathing. Classic exercises like sit-ups and bicycle crunches focus on superficial muscles; thus, targeting deep-core muscles requires different exercises.

Stephanie Schappert, an ACE-certified personal trainer and member of the ClassPass Wellness Council, suggests three effective equipment-free exercises:

1. **Dead Bug**

- **Sets:** 2-3

- **Reps:** 8-12

- **Rest:** 30-60 seconds

- **Instructions:** Lie on your back with arms and legs raised, knees bent at a 90° angle. Engage your core and press your lower back into the floor. Inhale, lowering your right arm and left leg until just above the ground, then exhale to return to the start. Alternate sides carefully while keeping your back flat.

- **Targets:** Rectus abdominis, transverse abdominis, obliques.

2. **Bird Dog**

- **Sets:** 2-3

- **Reps:** 8-12

- **Rest:** 30-60 seconds

- **Instructions:** Start on hands and knees, ensuring hands are under shoulders and knees under hips. Draw your belly button toward your spine to engage your core, keeping your back flat. Extend your right arm and left leg until both are parallel to the floor, pause, and return to start. Switch sides and repeat.

- **Targets:** Core muscles, lower back, glutes, shoulders, hip stabilizers.

3. **Plank Up Down**

- **Sets:** 2-4

- **Hold:** 20-60 seconds

- **Rest:** 30-60 seconds

- **Instructions:** Begin in a push-up position with legs straight and feet hip-width apart. Engage your core and glutes. Lower one forearm to the floor, then the other, forming a forearm plank. Push back up to a high plank position. Repeat for 20-60 seconds, alternating between the two plank positions.

- **Targets:** Core, shoulders, chest, lower back.

Schappert teaches various workout formats at BC Block in Nashville and has a background as a professional track runner.