How To Strengthen Deep Core Muscles [Stronger Core AND Smaller Waist!]
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- เผยแพร่เมื่อ 5 มิ.ย. 2024
- A stronger core, decreased low back pain, AND a smaller waistline?! These are the best exercises to activate and strengthen your deep core (transverse abdominis) muscle! This is your most important muscle to increase core stability and strength and can even take inches off your waist like a corset. Hope it helps!
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➡️ LINK TO JARED’S EXTRA THICK WORKOUT MAT: urlgeni.us/amzn/drjaredexerci...
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There is one muscle in your core that most people aren’t aware of!
It has been linked to a stronger core, decreased lower back pain, greater function, and even a smaller waistline!
So if those are your goals you’re in the right place
This video is all about your transverse abdominis or “deep core”. I’ll show you what it is, how to activate it, and give you some simple exercises you can do at home to make it stronger and tighter.
WHY TRAIN THE DEEP CORE?
The deep core muscles, which include the transverse abdominis, are often overlooked in favor of more visible muscles like the six-pack abs. However, neglecting the deep core can lead to a range of health problems, including lower back pain, poor posture, and reduced athletic performance.
The transverse abdominis is the deepest of the abdominal muscles and is responsible for stabilizing the spine, pelvis, and ribcage. When this muscle is weak, other muscles compensate, leading to imbalances and instability.
Strengthening your transverse abdominis can help improve your overall health and fitness in a number of ways. Firstly, it can help alleviate lower back pain by providing support to the lumbar spine. This is particularly important for those who sit for long periods of time or who perform repetitive tasks that put strain on the lower back.
Secondly, a strong transverse abdominis can improve your posture, helping you stand up straighter and reducing the risk of developing a slouched or hunched appearance. Good posture is essential for maintaining proper spinal alignment and reducing strain on the neck and shoulders.
Finally, a strong transverse abdominis can improve athletic performance by providing a stable base from which to generate power. This is particularly important for activities that require explosive movements, such as sprinting, jumping, and lifting weights.
BEST EXERCISES TO STRENGTHEN YOUR DEEP CORE
0:00 Introduction
0:33 Deep Core 101
1:32 Abdominal Brace
3:10 Ab Brace With March
4:09 Ab Brace With Kickout
5:11 Ab Brace With Side Plank
6:29 Quadruped Ab Brace
8:11 Don’t Miss This!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Did you try these exercises? Was it easy or difficult for you to activate your deep core? Once you get the hang of it this is the MOST important muscle you can strengthen in your core! If you're looking for more great exercises to relieve lower back pain be sure to check out this video: th-cam.com/video/lqn87bWvwps/w-d-xo.html I hope these things help you! 🙏🏼
I think they are pretty easy, except when do you breath? Do you keep breathing shallow as doing these to not lose the tightening effect?
Best TH-cam channel... Soon 18 lakh Subscribers.. 180,000 ...🙏🙏🙏May God bless you 🙏🙏🙏
They are easy... But can we do them with Hiatal Hernia condition? Any specific exercises for Hiatal Hernia condition? Or to strengthen diaphragm?
@@rahulalase Sir ... One Question you feel difficult in walk.. or not 🙏🙏🙏🙏🙏
@@rahulalase Sir You live India or outside 🙏🇮🇳🇮🇳
Hey jared ! ❤️ you rock. I had 4 ruptured discs. I am 27. They are already reabsorbing after 8 weeks of consistent core work, stretching, walking 40-60 minutes a day, taking proper supplements and eating an abundance of good food. After countless failed physio visits.. your videos literally saved my sanity. I built my core workouts around your programing and do them daily. I finally am getting my life back... WITHOUT SURGERY. YAAAA BABBBAAY
Wonderful news and happy to help!
You're still so young. What caused the 4 ruptured discs?
How many days a week do you do this routine?
I have one black disc l2 l3 who lost height and I'm already 11 months further without improvement. It drives me insane.
I don't understand why it won't go away.
Burning front thighs right now
walking while maintaining TA contraction has helped me gain a lot of awareness and has helped my hip mobility
Be careful with overdoing that. I believe that’s what has caused me all kinds of issues with my pelvis, and hips.
This guy is a total legend!
You're too kind, Brendan Quinn! I appreciate the compliment and the support! 🙏🏼
"Ab" solutely 😊
I thank God to be able to stumble upon this video accidently. I had a l5 -s1 spondy. Where it got cured and left me with anxiety which made my belly so weak it lost all its strength. I tried every core workout which made it even worse causing abdominal cramp i couldn't even stand up straight. Tried this, man you wouldn't believe i felt like i was back to my normal self. Im going to do this every single day. Thank you man God bless 🙏 earned a sub
Clear, concise video - thank you for not adding any music!
Music disruptions
Thank you so very much for providing the names of the exercises you're demonstrating. It's so frustrating that many PT's dont. Your videos are my favorites, encouraging and to the point.
You are so welcome! I appreciate your support!
At exactly the right time . Had PT this week and she gave me similar exercises . Also working on a pinched nerve in the neck using your exercises from your other video. Thanks man 👊🏻
You bet!
Your videos are so helpful! No more back pain :))) thank you so much!!!
You're so welcome!
Another great video - thanks very much. I can't find any good vids from you on balance, like for seniors. Please think about doing some on this to help prevent falling as we all get older, thx.
Simply and Briefly, This guy is a real Therapist who can change your life for the best. The moment I receive a notification of new video I share it to all my contacts .
Thank you so much!
Thank you for your help in making me more toned and tight! God bless you!
My pleasure, Cricket! I hope they help you! Thanks for your support and for commenting!
1. Base: abdominal braces
2. Hip: with marches
3. Braces with kick
4. Braces then hold side plank 10s. Hold the contraction on those 10s
5. On all four Braces for 5s, then bear hold for 5s to 10s
Thanks for helping others out!
Cant wait to do this everyday for me after work love your channel soooooooooooooo much love your exercises soooooooooooo much
Thank you so much, Ramya Padmanabhan! I appreciate your support and hope these things continue to help you! Thanks for commenting!
Love it! I had a c section in dec and when I visited my women’s breath physio, she also show the same breathing exercises
That's great!
Thanks a lot for the videos, always helpful.
Glad you like them!
Thank yoU Jared😊Will def be doing these. As always, love your very helpful & interesting videos😄💚
You're so kind, Emms! Thank you so much! I hope they continue to help you! Thanks for commenting.
@@toneandtighten 🤗
Thank you for the video Jared I done this video today and added in some planks and some 90/90 rotations for my hip rotation, I think I need more of a warm up and a more drastic hip stretch such as the couch stretch
Love your videos very useful
Thank you so much, OSCAR! I hope these things help you, and thanks for commenting!
Thanks so much. i really needed this
You're so welcome!
These exercises changed my life. Stronger core less back pain.
Wonderful to hear!
Thank you so much !!!
Thanks Dr Jared
👍👍👍👍♥️♥️♥️♥️
As ever, great stuff. Thanks.
Glad you enjoyed it
Best TH-cam channel... Soon 18 lakh Subscribers.. 180,000 ...🙏🙏🙏May God bless you 🙏🙏🙏
I appreciate that so much!
Im so glad i found this channel. I tried the abs for lower back pain earlier and they were great. I just did it again and wondered what to do next and this binged on my ph 👌Thanks for your advice and tips, i appreciate your effort very muchly 🙏
You're very welcome, So In2it 333! I'm so glad to hear the things I've recommended have helped! Thanks for commenting.
very nice video!
Thank you so much, Γιώργος Κουτσιούλης! I hope these things help you, and thanks for commenting!
Really easy and good exercise for core i have ever watched
Glad you think so!
Hello, thank you for the video. One thing, regarding the bear hug excercise, you hold for 5-10 seconds and repeat 10 times and for 3 sets? Seems like a lot (30) compared to the previous exercises unless it's was a mistake and you meant 3 sets of the exercise? Just making sure. Thanks
Can l breath or do l need to hold my breath as long as l do the exercises?
Thank you!👍
You're very welcome, aleje! I hope they help you! Thanks for commenting.
Hi Jared, what portable table do you recommend for my small work-out home space. 84" is too long and the one you use looks just right.
I went to doc because I was having neck, back and leg pain. I have a small waist but, my muscle mass is almost gone. As a result, I feel pain everyday. I'm 20 btw. When I walk outside of a certain period of time, I walk like a penguin. Hope these are will help me 😊
Hello doctor, can you please make video on fixing externally rotated legs ? I am having trouble with that it feels like my upper leg gets completely outwards.
This reminds me of the isometrics I’ve been doing since the 1960’s😊
Doctor I realize core strength will help with balance, but how about a video specifically on improving balance? Thank you!
Thanks for the suggestion!
Love these! I have diastasis recti. I really need to do these. How long do you think it will be to see a difference and feel it. Do I do these everyday? Or Re you to break between days.
You can do them daily if you are not too sore. Most people see a difference in 8-12 weeks.
Coming across this comment, looked up diastasis recti since I hadn’t heard of it. This led me to many online sources and I think I found where my issues are coming from. I hope I can find some help for this
Are you holding your breath when the TA is activated? I presume you’re not, so how do you continue breathing to keep the TA activated when doing the exercises? Also, do you have a separate channel that shows you doing all the exercises, stretches, etc for the entire duration of the exercise or stretch (like the 8 min stretch video)? Those are way more helpful than the ones where you only demonstrate the movement and say “repeat this 20 times & do 3 sets”. Thank you!
Great questions, Cynthia! Not holding my breath - you should be able to hold that contraction and maintain your breathing (albeit slightly altered). I do have some follow-along workouts that are very similar to this, mostly for the moms out there to rehab abs after pregnancy. You can find them by searching "Tone and Tighten Postpartum Abs" here on YT. Hope that helps!
@@toneandtighten thank you, Dr. B…..I will look those up as well & thank you for this channel & the fantastic, helpful content 🙏🏼😊🙌🏼
I'm here because I'm trying to get ready for my Cuba trip in 4 weeks and was wondering why my knees were hurting after doing planks. And now I know why. My core is super weak even though I run daily and lift weights here and there.
Omg, do I breathe wrong?!?!? Is he saying when you breathe in, your belly is supposed to stick out??? I've been doing it opposite my whole life. I'll just try to breathe correctly...
Breathe in, stomach out.
Breathe out, stomach in?
Definitely give these a try for a while and see if they help!
Best video for activating core and for diastasis recti fix. You explained it very well how to do this activation through breathing and how it is done for each exercise.
Thanks so much! Glad it was helpful!
I have dislocated my knee twice so can you give me a some exercise pms
That breath is the key. Thanks
Absolutely! So important!
A little of topic, but my both of my knees literally won't straighten all the way. It isn't painful but when I try to straighten them eventually my leg just stops moving and feels like it is straight but it isn't. Any suggestions about what might be happening
I have question how often do we increase those rep or should we increase the set i mesn within a week or after 15 days or a month
Wow! I need to teach my cat how to do these
I don't get when to brace vs drawing in, you mention bracing in the vid but it seems like you are drawing in instead???
This is a great video. Best advice I got from a physio was to do that clench all the time so that it becomes automatic. You can do it while sitting, walking, lying down......all the time. Before long you do it without thinking. It won't give you a 6-pack, but It's the best thing for your lower back. Saved me a visit to the operating table... and that was 30 years ago.
Great tip! Thanks for sharing.
Hi! Thank you for your very helpful videos. Which of your videos would you recommend for someone who has lower back/disc issue but would like to flatten their tummy after birth?
I think these exercises should be safe for your back as long as it isn't painful. Core exercises that keep the back straight (which these do), are best for low back pain.
Hello sir!
Thanks for this video!
I did these kind of DR exercises, under a DR coach, but those resulted in severe lower back muscle spazm, I am facing a lot of lower back pain!!! Attending PT , lost confidence, I have severe DR gap of 11 cm, please guide, as I have very weak abdominal muscles! How to heal DR ?
Check out the workouts on this channel: www.youtube.com/@mommytummyfix
Should this be done every other day or every day? I never know how often to do ab exercises.
You can do these every day if you are not too sore.
@@toneandtighten Thank you so much for taking the time to reply to my comment. I really appreciate it.
While holding the core inside does we have to breathe ?
Does hanging after stretch and strength exercise for lower back pain cause any problems /or is it good??
Hanging is a great way to apply traction to your spine and decompress your vertebrae. Assuming it is not painful, I recommend it to many people!
@@toneandtighten thank you 👍
Do you have anything for DRIVER KNEE??
My right knee is so tight if i bend it it pops. I have to walk a bit to bend it.
After recovering from acute disc bulge I want to start sitting now.. Will you please guide me for that ? ..its been three and a half months ..I walk daily for 40 minutes twice.. and do exercises thrice..
1:32 start
Just in time
Thank you so much, sigmawolf! I hope these things help you, and thanks for commenting!
Can a person with L5/s1 disc bulge can do this exercise?? Pls do reply
How do I build my abs without aggregating lower back bulges
Dunks hard
Are you holding your breath during the contraction?
No, breathe like normal.
I need to lose my belly been trying for nearly four years since I had my daughter but I struggle to and especially due to my hernia, I want to try this for sure
Strengthening your deep core muscles is key!
Can we do with diasestic recti
Yes!
Man this dude looking fresh as fuck🙏🏼
On tail bone plz.
💖❤️💖🙏💖❤️💖
🙌🏼🙌🏼🙌🏼
Not in the dunks😢
♥♥♥🙏🙏🙏
situps are NOT GOOD for the back
1st one🥰
Nailed it! 🙌🏼