Don’t let the foam roller fool you, this is a quick and effective DEEP CORE workout! These eight exercises focus on engaging your transverse abdominis (the corset muscle), your breath, your core stabilizers and pelvic floor! If you have a hard time connecting to those “low” abdominals, TRY THIS! The feedback of the foam roller helps you build that deep abs connection.
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Pilates is well known for its role in enhancing core strength and sculpting abs by focusing on the deep core muscles that provide stability and support for the entire body. To simplify, think of your abdominal muscles like a layered cake. Each layer serves a specific purpose, and together, they create the foundation of a strong, functional core.
The top layer of this “cake” is made up of your outer abs, known as the rectus abdominis, or the six-pack muscles. These are the muscles that activate during classic movements like crunches when you lift your head and shoulders off the mat. They’re the most visible layer and often get all the attention, but they’re just one piece of the puzzle.
Next, you have the “side layers” of the cake—the oblique muscles, which run along the sides of your torso. These muscles play a crucial role in twisting, bending, and stabilizing your body during rotational movements. When you perform exercises like side planks or Russian twists, you’re targeting your obliques, which help give your waist a sculpted, defined look while also improving overall core stability.
Finally, the innermost layer is the “filling” of the cake—the transverse abdominis, or your deep core muscles. This layer wraps around your midsection like a corset, providing deep stability your body relies on for balance, posture, and healing. Engaging these muscles takes mindful effort, but they’re worth it—they’re your secret weapon for addressing diastasis recti, improving pelvic floor health, and relieving lower back pain.
Just like a beautifully layered cake needs every tier to hold its shape, your core works best when the outer, side, and deep layers work together. Pilates helps train these layers in harmony, ensuring your “core cake” is as strong and supportive as possible.
You’ve probably tried Pilates in a studio or gym, but guess what? You can totally dive into Pilates from the comfort of your own home—no need for your teacher to be in person. All you need is the right gear to get started and a little know-how, and you’re all set to kick off your Pilates journey right in your living room!
When you think about core exercises, the first image that likely comes to mind is a crunch or a movement involving lifting your head off the mat. In Pilates, however, we view every single movement as a core exercise. Whether you’re lying on your back or balancing on all fours, your deep core muscles should always be engaged.
Because your deep core muscles, like the transverse abdominis, are the hidden layer beneath the surface, engaging them isn’t as obvious as activating your outer abs, like the rectus abdominis (your six-pack muscles). You can’t see them contracting, which means it takes patience and practice to learn how to properly engage these muscles.
A simple way to test whether you’re engaging your deep core is by lying on your back with your knees raised to a tabletop position. To do this, try sliding your fingers underneath your lower back. If you’re activating your deep core correctly, you shouldn’t be able to fit your fingers through. This is because your ribs are drawing together, your abdominals are “zipped up,” and your deep core is pulling your spine toward the mat like a suction cup. It should feel as though you’re creating your own natural corset.
Once you master deep core activation in this lying-down position, you’ll find it easier to maintain that engagement in other positions—standing, sitting, or even planking. Over time, your deep core will begin to activate automatically, without conscious effort. At this point, every movement in your Pilates practice will become a deep core workout, intensifying your sessions and elevating your overall strength and control.
Incorporating a foam roller into your routine is a simple yet effective way to maximize the benefits of your core exercises. The instability of the roller requires constant engagement of your core muscles to maintain balance, and it also helps you develop a stronger connection between your deep abs and the mat. This connection is similar to the sensation you feel when your abs are pressed into the floor, creating a natural “corset” effect that strengthens your core from the inside out.
The foam roller challenges your stability, helping to engage the deep core muscles, like the transverse abdominis, that are often hard to activate with traditional exercises.
By focusing on core stability, the foam roller helps strengthen the muscles that support your spine, improving overall posture and alignment.
Core stability isn’t just about abdominal strength; it’s essential for supporting your spine. Using a foam roller during exercises challenges both your core and spinal stability simultaneously. As you balance on the roller, your deep core engages to support the natural curves of your spine, improving its alignment and reducing the risk of lower back pain. This stability ensures better movement control and coordination, both during workouts and in everyday life.
The added challenge of balancing on the foam roller promotes better control and coordination, reducing the risk of injury by engaging muscles that support your torso during everyday movements.
The foam roller also provides myofascial release, which can help relax tight muscles, reduce muscle soreness, and aid in recovery after intense ab workouts.
Incorporating a foam roller into your routine is a simple yet effective way to maximize the benefits of your core exercises. As you master balancing on the roller, this deep engagement will carry over to your other Pilates exercises, elevating your entire practice.
Deep core workouts have a lot of great benefits! They help improve your posture, boost your athletic performance, and even lower your risk of injuries. Plus, they can make everyday movements easier and more comfortable, which is a win for anyone looking to stay active!
Absolutely! Pilates is fantastic for targeting your deep core muscles. It focuses on those important layers of abs that help stabilize your spine, so you not only get stronger but also improve your flexibility and posture. It’s a fun way to build a solid core while also feeling more balanced.
Definitely! Using a foam roller helps release tension in your ab muscles and improves flexibility, making it easier to engage your core effectively. Plus, it feels great after a workout, so it’s a nice way to treat yourself while working towards those toned abs!
Deep core workouts can help create the appearance of a smaller waist over time. While they won’t directly burn fat in that area, strengthening those core muscles can improve your posture and give you a more toned look. For the best results, pair them with some cardio and healthy eating habits.
Yes, they really do work! Deep core exercises strengthen the muscles that support your spine and pelvis, leading to better stability and movement. Stick with them regularly, and you’ll likely notice improvements in how you move and feel overall.
Follow along with Pilatesbody by Kayla YouTube, led by Certified Pilates Instructor, Kayla Brugger of PILATESBODY by Kayla.
Fitness Level: Beginner
Overview:
Targets: Pelvic Floor, Low Abs, Inner Thighs
* For a live demonstration of the Adductor Stretch, watch the workout video at the top!
Targets: Transverse Abdominis, Pelvic Floor, Hip Flexors.
* For a live demonstration of the Double Knee Fold exercise, watch the workout video at the top!
Targets: Core Strength, Abdominal Stamina and stability
* For a live demonstration of the Frog Press exercise, watch the workout video at the top!
Targets: Transverse Abdominis, Core Strength, Breathing
* For a live demonstration of the Lower Lift, watch the workout video at the top!
Targets: Transverse Abdominis, Spinal Stability, Hamstrings
* For a live demonstration of the Scissors exercise, watch the workout video at the top!
Targets: Transverse Abdominis, Rectus Abdominis, Hamstrings, Hip Flexors
* For a live demonstration of the Circles exercise, watch the workout video at the top!
Targets: Transverse Abdominis, Rectus Abdominis, Obliques
* For a live demonstration of the Criss Cross exercise, watch the workout video at the top!
Targets: Thoracic Spine, Triceps, Stretches Abdominals
* For a live demonstration of the Spinal Extension exercise, watch the workout video at the top!
This soft density foam roller is lightweight and comes in a variety of colors and lengths. It’s great for improving muscle mobility, flexibility, and preventing soreness.
This medium density foam roller is an essential tool for self-myofascial release, helping to alleviate muscle tension and soreness. It’s great for targeting specific muscle groups after workouts.
This high density foam roller is ideal for balance, strengthening, flexibility, and rehab exercises. Its firm, durable polypropylene maintains shape and has molded edges for added comfort.
Ready for a fully guided Deep Core Pilates workout? Check out the Pilates Deep Core Workout on the Foam Roller and follow along on YouTube!
Share your favorite exercise below in the comment section! If you haven’t tried any yet, I’d love to chat with you on how to start!
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
