All you need to target the deep core muscles is four moves and a resistance band, says this certified personal trainer

Most people know where the abs are in the body—sometimes known as the six-pack muscles—but few are so familiar with the deep core. These are the deepest layer of abdominal muscles and are sometimes referred to as ‘the corset’ because they wrap around your middle keeping the spine and pelvis stable.

It’s important to train and strengthen the deep core as it helps support posture, balance, functional movements like bending and twisting, and can reduce lower back pain.

Want to know how to hit those deep core muscles? We’ve enlisted the help of certified personal trainer Melissa Kendter, who has created a 10-minute deep core workout using bands.

The strength and running coach told Fit&Well: “Your core muscles are your powerhouse—they work together to flex, bend, rotate and support your torso, while also providing stability.”

And on using a resistance band: “Training your deep core with a resistance band makes the exercises harder because it increases muscle activation due to the constant tension that bands provide,” explains Kendter.

“Having a variety of bands at your disposal increases the variety of core exercises you can perform and allows you to progress over time, which leads to better gains.”

The four-move deep core workout

For her workout, Kendter uses a mini loop band and a long band. If you don’t own any, pick some up at a discount in the Cyber Monday sales.

The four moves that make up the workout are:

• Dead bug with static band hold
• Band glute raise
• Lying band march
• Side plank band clamshell

Find out how to do the moves below.

1. Dead bug with static band hold

Sets: 2 Reps: 10 each side

• Anchor a band about 6-12 inches off the ground around a bannister, table leg or something similarly stable.
• Lie on your back with your head toward the anchor and pull the band overhead until it’s above your chest, and hold it there with straight arms.
• Bring your legs into a tabletop position: knees bent 90°, shins parallel with the floor.
• Slowly extend one leg, tap the heel to the ground and return, then alternate sides.
• Keep your core braced, lower back pressed into the floor and arms fixed in place.

Kendter says: “Dead bugs improve core strength and stability, spinal alignment and coordination between your core, hips, and glutes. The added static band hold increases activation of the obliques, transverse abdominis and stabilizers.”

2. Band glute raise

Sets: 2 Reps: 10

• Place a resistance band around the legs, just above your knees.
• Lie on your back with your feet flat on the ground, about hip width apart—or enough to keep the resistance band taut. Knees should be bent and arms by your sides.
• Keep your ribcage low, back pressed into the mat and core engaged, pulling your belly button toward your spine.
• Press through your heels to lift your hips toward the ceiling, keeping the band taut.
• Squeeze your glutes at the top without overarching your lower back.
• Slowly lower back to the ground and repeat.

Kendter says: “Some don’t realize that the band glute raise is a core exercise as well. The band creates constant outward tension, keeping your glutes, glute medius, hamstrings, hip stabilizers and deep core engaged through the lift, which helps with hip extension and reinforces knee alignment. This helps strengthen and engage your glutes properly.”

Tip: To activate the glute medius muscle in the side of your butt, push your knees slightly outward against the band during the lift.

3. Lying band march

Sets: 2 Reps: 10 each side

• Lie on your back with knees bent in the air and a mini loop band around the arches of your feet.
• Engage your core and press your lower back gently into the floor.
• Slowly push one foot forward against the band until the leg hovers a couple of inches off the ground.
• With control, bring the leg back to the start position and repeat on the other side.
• Keep tension on the band throughout to maintain core engagement and control.

Kendter says: “Adding a mini band around the feet increases anti-rotation and anti-lateral-flexion (where the core muscles have to resist twisting and side bending). This activates the obliques, transverse abdominis and hip stabilizers even more. This improves core stability, hip control and coordination.”

4. Side plank band clamshell

Sets: 2 Reps: 10 each side

• Place a mini loop band just above your knees and lie on your side.
• Bend the knees slightly, keeping the feet together and lift the upper body and thighs into a side plank, rest on your forearm, keeping the shoulder and elbow stacked.
• Lift and open the top knee toward the ceiling in a controlled clamshell motion, keeping your hips stacked and core engaged.
• Lower the top knee and hips down and repeat.

Kendter says: “This exercise combines the anti-lateral-tilt challenge of a side plank with the hip-targeted movement of a clamshell.”

“Keeping your core tight and hips stacked throughout forces the obliques and deep core stabilizers to engage, while the clamshell activates the glute medius and hip stabilizers, improving core strength, lateral hip strength, knee alignment and injury prevention.”