Forget abs—these are the core muscles we should all be training to reduce back pain and improve posture

I spend a lot of time sitting at my laptop, which is bad for my back health and my posture, so I’m always looking for ways to counteract this.

One thing I try to prioritize is training my deep core—the deep-lying muscles that support the spine when we sit, stand, lift or move.

The four main muscles of the deep core—transverse abdominis, multifidus, pelvic floor and the diaphragm—work together to keep your spine and pelvis stable.

Acting like a protective corset, these muscles wrap around the torso supporting your posture, stability and balance.

A strong deep core can reduce the strain on your lumbar spine (lower back), particularly when lifting something overhead, where deep core stability helps keep the back in a safe position and prevents it from rounding under load.

When these muscles are weak or underactive, your larger back muscles take on more of the work instead. Over time, this can lead to tension, painful flare-ups and even injury.

To help you get started training the deep core, I’ve created this 10-minute workout using a mini-loop resistance band.

The deep core workout

Perform each move for 40 seconds, followed by a 20-second break.

Work through the moves consecutively, then repeat the circuit once. All you need is a short-loop resistance band.

The five moves are:

• Banded glute bridge pull-apart
• Banded plank knee tap
• Banded fire hydrant
• Banded bird dog toe tap
• Banded bear crawl

1. Banded glute bridge pull-apart

Time: 40sec Rest: 20sec

• Lie on your back, with your knees bent, feet flat on the floor with the band around your thighs.
• Lift your hips, squeezing your glutes until your body is in a straight line from your shoulders to your knees.
• Pause at the top, pulling your knees apart to create more tension in the band.
• Slowly lower with control.

2. Banded plank knee tap

Time: 40sec Rest: 20sec

• Start on your hands and knees with the band around your thighs.
• Place your elbows on the floor, underneath your shoulders, and step your legs back so you’re in a low plank position resting on your forearms and toes.
• Make sure your feet are far enough apart to create tension in the band, then lower your knees to tap the floor, then return to the plank position.

3. Banded fire hydrant

Time: 40sec Rest: 20sec

• Start on your hands and knees with the band around your thighs.
• Raise one leg out to the side to a 90° angle, keeping your knee bent.
• Pause at the top, then slowly lower back down.
• Repeat on the other side and continue for time, alternating sides with each rep.

4. Banded bird dog toe tap

Time: 40sec Rest: 20sec

• Start on your hands and knees, shoulders over your wrists and the band looped around your thighs.
• Engage your core as you extend one arm in front and the opposite leg behind, keeping your back and hips level.
• Tap your raised foot on the floor, then return it so it’s in line with your raised arm.
• Lower your arm and leg to your starting position, then repeat on the other side.

5. Banded bear crawl

Time: 40sec Rest: 20sec

• Start on your hands and knees with the band around your thighs.
• Lift your knees a few inches off the floor into a bear crawl position.
• Step one hand and the opposite foot forward in a controlled crawling movement, followed by the other hand and the opposite foot.
• Keep your knees parallel to the floor and hips level.
• Do four steps forward, then four steps backward.

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