The Most Unconventional Routine for Mastering Deep Core Strength

This one muscle can unlock the door to a pain-free life!

David Liira, Kin.


Image from Julia Larson on Pexels

Did you know there’s a hidden layer in the core that many of us struggle to activate? It’s because we’re not prioritizing the right movements to build deep core strength. While working out to build a nice 6-pack is a great goal, you won’t maximize your strength and functionality until you look past the muscles you can see in the mirror.

As a kinesiologist and trainer, one of my greatest joys is to reframe client’s mindsets around the core. Once you realize that it’s a dynamic, 3d-cylinder that includes many connected muscles, you can begin training in a way that fosters health in every corner of your body.

You won’t maximize your strength and functionality until you look past the muscles you can see in the mirror.

Today I want to look at a specified routine I designed a while back for one of my back pain clients. Being at the very end of rehab, this individual was looking to build dynamic strength around the core to ensure injuries were kept at bay moving forward. This is quick, simple, and requires very little equipment so it’ll be accessible to virtually everyone!

Without further ado, here are the 5 movements you need to unlock the deep core and live a functional, pain-free life with confidence.

Building Strength and Resilience From Within

Please keep in mind that if you have any injuries or chronic conditions that may put you at risk during physical activity, talk to a trusted health professional before listening to the advice below. This routine is leaning slightly towards the advanced side of things, so check out my beginner guide here if you want to build some foundations before getting going.

The muscle that will be highlighted through the program is the transverse abdominis. It’s located in the abdomen immediately inside of the internal oblique muscle. It is one of the innermost muscles of the abdomen and is closely connected to the pelvis, lower ribs, and fascia of the thorax.

The transverse abdominis is the…



David Liira, Kin.

Kinesiologist. Writing on health and the human condition. Clap and I clap back.