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Focus on strengthening your deep core muscles with this Pilates routine using a foam roller instead of traditional sit-ups.

Engage those deep abdominal muscles with a Pilates-influenced fitness routine

Focus on the hidden ab muscles with this Pilates exercise utilizing a foam roller instead of...
Focus on the hidden ab muscles with this Pilates exercise utilizing a foam roller instead of traditional sit-ups

Focus on strengthening your deep core muscles with this Pilates routine using a foam roller instead of traditional sit-ups.

Strengthen Your Deep Core with This Workout by Courteney Fisher

Get ready to transform your fitness routine with a new workout that's taking the internet by storm. Celebrity personal trainer Courteney Fisher has shared a three-move workout that focuses on the deep core muscles, and it's perfect for both athletes and the general population.

The workout, which can be found on Fisher's Instagram account with 1.8 million followers, uses a foam roller and bodyweight. You can purchase the Amazon Basics high-density foam roller for just $13.99 on Amazon. Each exercise in the workout is performed for 10 repetitions, and the entire circuit is repeated three times with a 30-second rest between each round.

According to Fisher, these exercises are an absolute game changer. She advises keeping the core engaged, hips tucked, and focusing on the breath during the exercises. Here's a breakdown of the three moves:

  1. Rolling Plank: Start in a plank position with your forearms on the foam roller. Roll the foam roller slowly towards your feet, then back to the starting position.
  2. Reverse Crunch: Lie on your back with your feet on the foam roller. Lift your hips off the ground and draw your knees towards your chest, then lower them back down.
  3. Bicycle Crunches: Lie on your back with your hands behind your head. Lift your shoulders off the ground and alternate touching your left elbow to your right knee, then your right elbow to your left knee.

Why is this workout so beneficial? Focusing on deep core muscles provides numerous benefits, including improved posture, enhanced balance and stability, better athletic performance, reduced risk of injury, and support for everyday functional movements. Strengthening the deep core also helps protect the spine, reduce lower back pain, and increase body control and agility.

  • Better posture and spinal stability: Engaging deep core muscles supports the spine and pelvis, helping you stand straighter and reducing lower back pain.
  • Improved balance and control: A strong core stabilizes the torso during movement, leading to better balance in sports and daily activities.
  • Enhanced athletic performance: Core strength allows more powerful and efficient transfer of force to limbs, improving performance in strength, speed, and agility sports.
  • Functional strength for everyday life: Deep core muscles are crucial for daily tasks like lifting objects, sitting with good posture, and preventing falls.
  • Reduced injury risk: Strong core muscles protect the spine and improve muscle coordination during movements, lowering injury risks.
  • Efficient training: Exercises targeting the deep core (e.g., hollow holds) activate multiple muscles simultaneously, building endurance and control quickly.

In summary, focusing on deep core muscles builds a strong foundation that enhances physical performance, supports the spine, improves posture, and helps in the efficient execution of various movements in sports and daily life. This makes deep core training essential for both athletes and the general population.

So, what are you waiting for? Give this workout a try and feel the difference in your core strength and overall fitness. Happy rolling!

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136843/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5734436/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794990/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508988/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803106/

  1. Integrating yoga and this deep core workout could boost your overall health-and-wellness, as the combination of personal training and fitness-and-exercise routines fosters a well-rounded approach to wellness.
  2. For those wanting to delve deeper into the science behind core workout benefits, several scientific articles back the effectiveness of core exercises on fitness, posture, and injury prevention, such as [1], [2], [3], [4], and [5].
  3. Incorporating short sessions of yoga and deep core workout into a daily routine can foster longevity and enable healthier aging, all while promoting a happier, stronger, and more agile lifestyle.

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