Deep Core home workouts

The not-so-secret weapon to B The Method, this series will help you create the foundation for a stronger body. Everything is connected through our core.

Why Does Core Strength Matter?

Your core is made up of seven muscle groups which form a three dimensional support system linking your upper and lower body. These muscles are multilayered, with some situated deeply and others more shallow. The stronger those layers get, the more stable your body becomes.

Lia's Top Picks Deep Core Classes

9 Min Deep Core

Strength and connection to the deep core muscles
30 Min Deep Core

Strengthen the deepest layer of abdominal muscles & pelvic floor
45 Min Deep Lower Abdominals & Gut Reset

Connecting, strengthening and mobilizing the lower abdominals
30 Min Deep Core

Strengthening your deep core muscles

Lia's Tips for Deep Core Exercises

Something you’ll hear again and again during B the Method videos is “engage your core”. Engaging your core means consciously activating the muscle groups in your midsection – abs, lower back, sides, pelvis, and hips – kind of like you’re bracing for a punch in the stomach.

1

Mind-Muscle Connection

Before starting, take a moment to focus on your core. Visualize the muscles working as you perform each movement. This mental focus helps you target the correct muscles.

2

Proper Breathing

Despite maintaining activated core muscles, it’s important to BREATHE! When performing core exercises, exhale during the most challenging part of the movement, such as when contracting during a crunch, and inhale during the easier, or return phase. Don’t hold your breath!

3

Maintain a Neutral Pelvis

A neutral pelvis is achieved when your pelvic bone is in a position that allows the spine to be in its natural curvature, neither excessively arched nor overly flattened. This is the key for balanced core muscle activation.

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Frequently Asked Questions

  • Are full body core workouts safe for people with back pain?

    The safety of full body core workouts for people with back pain varies based on the nature and severity of their pain, their overall fitness level, and the specific exercises involved. While core strengthening can support back health, some exercises may need modification to avoid exacerbating pain. It's essential for those with back pain to approach these workouts cautiously and consult a healthcare professional before starting any new exercise routine to ensure that the exercises are appropriate given their specific back health needs and issues.

  • Is B the Method better than other core strengthening exercises like sit-ups or abdominal crunches?

    Repetitive sit-ups and crunches only work the outer layers (rectus abdominis). B The Method builds from the inside out to build foundational strength. The main difference is the elimination of the tuck and arch of the spine to find an optimal pelvis positioning, engaging a deeper layer of the abdominal muscles.

  • How do I customize deep core exercises for my fitness level?

    Every B The Method class includes customizations for ability level and body type, ensuring that everyone can participate safely and effectively. People with limited mobility can reduce the range to maintain control and proper form. Always listen to your body and adjust the exercises to challenge yourself without compromising form or safety. If you have any questions or concerns with specific movements or sessions, please get in touch!

  • Are low impact core strengthening exercises suitable for all ages?

    Absolutely! Our community has women and men from ages to 18 - 81.