3 best exercises to strengthen your deep core:
A Busy Mom's Guide to Feeling Stronger Every Day
As a mom, you're probably used to juggling a million things at once—making breakfast, managing the kids' schedules, running errands, and trying to sneak in some “me time” when you can. With all of this on your plate, it’s easy to forget about the one thing that keeps it all together: your core. Not just the six-pack abs you see in fitness ads, but your deep core muscles—the ones that support your spine, help with posture, and make everyday tasks like lifting groceries or chasing after toddlers a little easier.
But don’t worry, strengthening your deep core doesn’t need to be a time-consuming, sweaty affair. Here are three simple exercises you can do anywhere, anytime (yes, even while your toddler is playing at your feet), that will help you feel more stable, balanced, and ready to tackle anything life throws your way.
1. Pelvic Tilts: The Gentle Starter
Pelvic tilts are perfect for easing into deep core strengthening. They target your lower back, abs, and pelvis—an area many moms feel tension after pregnancy, carrying around kids, or sitting at a desk all day.
How to do it:
- Start lying on your back with your knees bent and feet flat on the floor.
- Place your hands on your lower belly and take a deep breath.
- As you exhale, tilt your pelvis upward slightly, pressing your lower back into the floor.
- Hold for a few seconds, then release and relax.
Why it works:
This move strengthens your lower abs and helps release tension in your lower back—something every mom can appreciate after a long day of bending, lifting, and twisting. Plus, it’s super gentle, making it perfect if you're just starting your core workout journey or recovering from pregnancy.
2. Dead Bug: A Core Powerhouse
Dead Bug isn’t just a funny name—it’s a core powerhouse that targets the deep muscles responsible for keeping your spine stable and strong. It’s great for improving coordination, balance, and posture (all of which can help you feel more "together" when you're running on little sleep!).
How to do it:
- Lie on your back, arms extended straight up toward the ceiling, and knees bent at 90 degrees (as if you're in a “crab pose”).
- Slowly lower your right arm overhead while straightening your left leg, keeping your lower back flat on the floor.
- Return to the starting position, and repeat on the other side.
Why it works:
The Dead Bug targets your deep core muscles without putting strain on your back. It’s a fantastic move for moms who want to get their abs working without the need for crunches (which can be hard on the neck and back). Plus, it challenges your brain and body to work together—so it’s like a mini mental workout while strengthening your core!
3. Bird Dog: Balance and Strength in One
The Bird Dog exercise combines balance with deep core engagement, and it’s a great way to work both your upper and lower body while focusing on that vital deep core. This exercise also improves coordination and stability, which is essential for lifting kids, carrying heavy bags, or running after a toddler who’s suddenly a ninja on the move.
How to do it:
- Start on your hands and knees, with wrists directly under your shoulders and knees under your hips.
- Slowly extend your right arm forward while simultaneously extending your left leg behind you, keeping both as straight as possible.
- Hold for a second or two, then return to the starting position and switch sides.
Why it works:
Bird Dog strengthens your entire core, including the muscles that stabilize your spine. It’s also a great way to improve balance and prevent back pain, which is a common struggle for busy moms who spend a lot of time carrying or lifting things. Plus, this exercise is versatile—it's easy to do while your kids are playing in the living room, and you can challenge yourself to hold the position longer as you get stronger!
Tips for Busy Moms:
- Start slow: Don’t feel pressured to do all three exercises at once. Just pick one and aim for 10-15 reps per side, then build from there.
- Incorporate them into your day: Squeeze in these exercises while your kids are napping, watching TV, or playing. Even if you only have 5 minutes, it’ll make a difference!
- Stay consistent: You don’t need to spend hours at the gym to feel stronger—just 10 minutes a day can go a long way in building a solid core.
Wrapping Up
As moms, we’re often taking care of everyone else before ourselves, but our deep core is the unsung hero of our daily lives. Strengthening it not only makes lifting, bending, and twisting easier, but it also helps prevent aches and pains and supports overall well-being. So, next time you’re running around doing a million things, take a moment to squeeze in a few pelvic tilts, Dead Bugs, or Bird Dogs—you’ll thank yourself later (and maybe even get to sneak in a nap afterward!).
Ready to strengthen that core and feel better in your body every day? Start with these three exercises and watch how a few minutes can make a big difference. Happy momming! 💪
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