Training the Deep Muscles: 14 Effective Exercises

Although not visible, the deep muscles play a central role in our stability, posture, and overall health. In this article, we explain why training the deep muscles is important, we talk about the movements they are involved in, and the consequences of neglecting them.

What are the Deep Muscles?

The deep muscles are those located deep within the body and close to the bones. These muscles are small and not as visible as the superficial muscles that lie directly under the skin, such as the abdominal muscles or biceps. The deep muscles help stabilize our spine and joints, ensuring we maintain good posture and move safely. In contrast, the superficial muscles are larger and stronger, assisting us with large, powerful movements like lifting, pushing, or pulling. Both muscle types are important, but they have different roles in the body.

Which Muscles Are Part of the Deep Musculature?

In the lumbar spine area, these muscles include:

• Transverse Abdominis (deep transverse abdominal muscle): This deepest abdominal muscle runs horizontally around the torso and acts like a natural belt, supporting the internal organs and stabilizing the spine.
• Multifidus Muscles: These small muscles run along the spine and connect individual vertebrae. They are important for the fine-tuning and stability of the spine.
• Pelvic Floor Muscles: The pelvic floor muscles close the pelvis from below and form the base of the core muscles. They support the internal organs of the pelvis and play a key role in controlling bladder and bowel functions.
• Diaphragm: The diaphragm is the most important breathing muscle and separates the chest from the abdominal cavity. It supports breathing and simultaneously stabilizes the torso.

To protect and support the spine and keep the organs in place, all four parts of this system are important. If individual muscle groups, such as the pelvic floor muscles or the deep abdominal muscles, do not function properly, it can lead to back pain or the protrusion or lowering of abdominal organs. Therefore, especially after pregnancy, it is crucial to reactivate and subsequently train all four parts of the deep muscles.

The Autonomic Back Muscles (Erector Spinae): This deep back muscle group includes the previously described multifidus muscles. It is essential for maintaining and stabilizing the spine. The erector spinae is a collective term for a group of muscles that extend and stabilize the spine, including the iliocostalis, longissimus, and spinalis muscles.

Why is it so Important to Train the Deep Muscles?

The Invisible but Important Muscle Group

The deep muscles lie deep within the body. Unlike superficial muscles that are directly under the skin and visible, these muscles are responsible for the stability and support of the spine and pelvis. They work in the background, significantly contributing to keeping our body balanced and functioning efficiently.

Involved in Almost Every Movement

The deep muscles are involved in nearly every movement we make. They stabilize the torso during everyday activities like walking, lifting, bending, and even sitting. In more complex movements, such as sports or intense physical activities, they take on the task of stabilizing the body and minimizing the risk of injury. A strong core allows us to perform movements more efficiently and safely, improving performance and reducing the strain on other body parts.

The Danger of Atrophy Due to Inactivity

In our modern society, many people spend a significant portion of their day sitting – whether at work, driving, or watching TV. This inactivity leads to the atrophy of the deep muscles. If these muscles are not regularly engaged and strengthened, they lose strength and function. This can weaken overall body stability and increase the strain on the spine and joints.

Wear and Tear and Health Problems

Weak deep muscles can lead to various health problems. The most common include back pain, postural defects, and an increased susceptibility to injuries. Without the support of the deep muscles, the spine is more prone to wear and degenerative diseases such as herniated discs and osteoarthritis. Overall movement quality and safety are also impaired, increasing the risk of falls and accidents.

Why are the Deep Muscles Important After Pregnancy?

Stabilization of the Spine and Pelvis:

During pregnancy, the body’s posture changes significantly to support the growing baby. This can lead to overstrain on the spine and pelvis. Strong deep muscles help stabilize these areas and prevent back pain.

Restoration of the Pelvic Floor Muscles:

The pelvic floor muscles are heavily strained during pregnancy and childbirth. Well-trained deep muscles support the restoration of pelvic floor function and help avoid issues like incontinence.

Improvement of Posture:

After childbirth, changes in the center of gravity and physical strain can lead to postural defects. Strong deep muscles help restore and maintain proper posture.

Promotion of Overall Stability:

Well-trained deep muscles improve overall stability and balance, which is helpful in everyday life and in caring for the baby.

How Can I Train the Deep Muscles?

Training the deep muscles can be done through various approaches that not only improve physical strength but also balance, stability, and concentration. An effective method is core training, which specifically strengthens the muscles in the torso area and stabilizes the core. After pregnancy, it is important to ensure that only suitable exercises are performed. If there is still a diastasis recti, not all exercises can be performed. Functional training involves movements that engage multiple muscle groups simultaneously, preparing the body for everyday activities. This type of training promotes stability and body tension, which is especially important for preventing injuries and improving posture. Pilates is an excellent method to train the deep muscles, combining controlled movements with breathing techniques, which not only strengthens the muscles but also improves concentration. Training the deep muscles through these methods improves balance and ensures a stable, functional base essential for a healthy and efficient posture.

Training the Deep Muscles with These Exercises

The following exercises strengthen the deep muscles and are suitable even after pregnancy. After pregnancy, however, you should first learn to activate the muscles. More on this can be found in my article on training the deep abdominal muscles.

If you can already hold a firm abdominal tension, you can continue with the following exercises. Below are also some exercises in a single-leg stance. These are particularly effective because the deep muscles are especially activated when balance must be maintained.

Check out my article on the 3 phases of postnatal exercises to ensure you don’t start with the wrong exercises too soon.

In the following exercises, always tighten your abdomen and pelvic floor firmly.

Bird-Dog:

In a quadruped position, lift one arm and the opposite leg simultaneously. This exercise improves the stability and coordination of the deep back muscles and pelvic floor muscles.

Dead Bug:

Lying on your back, lift your legs at a 90-degree angle and extend one arm and the opposite leg. This movement strengthens the deep abdominal muscles and stabilizes the spine.

Bridge:

Lying on your back, lift your pelvis until your body forms a straight line. This exercise strengthens the gluteal muscles and lower back, including the multifidus and erector spinae.

Superman:

Lie on your stomach and simultaneously lift your arms and legs as if you were flying. This exercise strengthens the deep back muscles, including the erector spinae.

Heel Taps:

Lie on your back, lift your legs at a 90-degree angle, and alternately tap the floor with your heels. This movement activates the deep abdominal muscles.

Side-Lying Hip Abduction:

Lie on your side, lift the upper leg straight, and slowly lower it again. This exercise strengthens the lateral hip muscles and improves pelvic stability.

Standing March:

Stand upright and alternately lift your knees to your chest while keeping your torso stable. This exercise promotes balance and core stability.

Clam Shells:

Lie on your side, bend your knees, and open and close your knees like a clamshell. This exercise strengthens the deep hip muscles and improves stability.

Swiss Ball Rollout:

Kneel on the floor and roll a stability ball in front of you while keeping your torso stable. This exercise activates the deep abdominal muscles and improves core stability.

Single-Leg Stand with Knee Raise:

Stand on one leg and lift the other knee to hip height. Hold the position, ensuring your torso remains stable. This exercise activates the deep muscles and improves balance.

Single-Leg Stand with Side Leg Lift:

Stand on one leg and lift the other leg to the side. Hold the position, ensuring your torso does not tilt. This exercise strengthens the lateral abdominal muscles and hip muscles.

Single-Leg Stand on an Unstable Surface:

Stand on one leg on an unstable surface like a balance pad or soft mat. This exercise increases the challenge for the deep muscles and improves proprioception and stability.

Single-Leg Stand with Ball Rotation:

Hold a small ball with both hands and stand on one leg. Perform slow rotational movements with your arms while keeping your torso stable. This exercise promotes core stability and coordination.

Single-Leg Stand with Arm Movements:

Stand on one leg and slowly move your arms up and down or from side to side. This exercise improves balance and core stability.

Here you can find my article on Training the deep abdominal muscles.

Sources:

Puntumetakul R, Saiklang P, Tapanya W, et al. The Effects of Core Stabilization Exercise with the Abdominal Drawing-in Maneuver Technique versus General Strengthening Exercise on Lumbar Segmental Motion in Patients with Clinical Lumbar Instability: A Randomized Controlled Trial with 12-Month Follow-Up. Int J Environ Res Public Health. 2021 Jul 23;18(15):7811. doi: 10.3390/ijerph18157811. PMID: 34360103; PMCID: PMC8345381.

Sannasi R, Dakshinamurthy A, Dommerholt J, Desai V, Kumar A, Sugavanam T. Diaphragm and core stabilization exercises in low back pain: A narrative review. J Bodyw Mov Ther. 2023 Oct;36:221-227. doi: 10.1016/j.jbmt.2023.07.008. Epub 2023 Jul 13. PMID: 37949564.

Sonja

Sonja is a nutritionist and holds a PhD in epidemiology with many years of experience in health research. Since the birth of her two children in 2019 and 2023, she has been deeply engaged with the topic of postpartum recovery and how to regain a healthy and beautifully firm body after pregnancy. She wants to help you get fit again after pregnancy!