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Strenuous Deep Muscle Training
Mateusz Pawlak
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Mateusz Pawlak | min read 8 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
The training of deep muscles (core stability exercises) aims to strengthen the whole body. They are increasingly becoming more popular and worth doing. They are applied in all sports and in everyday life as well. They provide a solid foundation for controlling all movements. A strong core can prevent injuries and wounds, and aid in rehabilitation.
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Deep muscle training – who is it recommended for?
Deep muscle training can be performed by all, regardless of their exercise advancement. If someone is an athlete and wants to enhance their performance, an efficient core will aid them in minimizing the risk of injuries during competition. Furthermore, it will boost their efficiency. How? A properly conditioned body will ensure that the force generated from the lower limbs is more effectively transferred to the upper limbs. In practice, this means that, for example, a boxer's punches will be considerably stronger, and the players will be able to throw the ball further. If someone spends most of their time sitting, fit deep muscles will help reduce the risk of back pain. Do experienced athletes need to skip core training? Of course not, they do not have to perform this kind of exercise at every training session. The difficulty can be easily increased with suitable exercises.
Muscle Core - what role does it play?
The muscle core is more than just what we see in the mirror. The lion's share of the work is done by deep muscles that surround the spine, increasing its stability and absorbing many of the forces acting on it. The most important muscles of the core are: m. Transversus abdominis, which is hidden under the rectus abdominis and oblique abdominal muscles. It runs around the waist and its contraction causes the "drawing in" of the abdominal wall to the spine. During this contraction, there is also contraction of the multifidus muscle, which is part of the medial band of the back extensors. It helps maintain the natural curvature of the spine and works unilaterally, assisting in lateral flexion and rotation. The diaphragm separates the abdominal cavity from the thoracic cavity. Activation of the core muscles is the result of the work of the aforementioned muscle groups, resulting in greater tension in the waist area and increased pressure in the abdominal cavity.
How to engage the deep abdominal and pelvic muscles?
The transversus abdominis muscle can be activated by imagining wearing too tight pants and needing to pull in the stomach. To make sure this muscle is functioning properly, a test needs to be performed. Place your fingers around about 2 cm from the upper and lower hips towards the inside and the inside. This is the red dot in the drawing below. To activate the pelvic floor muscles, they need to be tensed by squeezing and lifting the pelvis. Do not tense the thigh and gluteal muscles, they should be relaxed. Other core elements include muscles located above and near the pelvis. Figure 3 Source: Hip anatomy, seacoastorthopedics.. com/hip-miles (23. 04. 2018). Figure 4 Source: Abdominal muscles – anatomy, hosting-zdjec.. Com/mięśnie-brzucha-anatomia-604-i50293.. html (23. 04. 2018). Figure 5 Source: Open the hips to relieve back pain!, portalyogi.. Pl/blog/otwieraj-biodra-aby-uwolnić-kregosłup-od-bolu (23.. 04. 2018). Figure 6 Source: Wide grip for wide shoulders, kif.. Pl/www/trening/szeroki-chwyt-dla-szerokich-pleców (23.. 04. 2018). This will not be a detailed discussion of each muscle and its functions. To better understand the significance and functions of core exercises, they can be divided into exercises preventing: a) hyperextension of the spine, b) lateral bending of the torso, c) rotation in the lumbar region of the spine, d) flexion of the spine.
Technique of enhancement
We have already obtained basic knowledge about the core muscles. Now we can move on to a technique called enhancement. It requires taking a standing position. Imagine that there is a balloon in your stomach and that you have a belt around your waist. Raise your hands at the height of the free ribs (by the side of your body, just below your ribs). Begin with inhaling and try to push this balloon out in any direction you can so that the previously imagined fat expands. The whole body will increase its volume. Then you have to tense your abdominal muscles, as if you were expecting an attack. Maintain the tension throughout the entire breathing process. Exhale. The 'small balloon' will gently contract. Continue to breathe in this way and maintain the previously generated tension. Also, remember to tense the transverse abdominal muscles and pelvic floor muscles. For a better visualization, please watch the following video.
Fact 1: Intricate exercises promote deeper muscles
A heavy load on the back activates muscles for work more than a plank on the floor. Quoting Mark Rippetoe - "Can't you see that an athlete who presses 200 lbs, throws 300 lbs, squats 400 lbs, and deadlifts 500 lbs has a stronger core than your runner who is able to do a standing reverse wood-chop with a 2 kg medical ball?"... Basic exercises with the barbell should be included as an indispensable part of core training... Stabilization work can be added as you begin your training journey and when you recognize the need to introduce additional work to improve results.
Statement two, a stable core lessens the likelihood of injuries
Any uncontrolled tilt or lateral flexion can result in a severe injury. During contests, when there are considerable strains, the body's central area actively contributes not merely to the transmission of energy, but also performs a protective function. For example, when a football player is suddenly struck forcefully in the torso, powerful muscles responsible for stopping rotation, rescue him from a potential injury.
Procedure number one, I execute hundreds of abdominal exercises, consequently I possess a robust core
Abdominal exercises primarily target the rectus abdominis muscle and the hip and sacral muscles, which result in the bending of the lumbar spine. Despite these exercises causing the bending of the lumbar spine, they are not related to the previously mentioned stabilizing muscle functions.
Legendary secondary training on unstable base yields positive outcomes on the field
The practice of training on an unstable base has its place in physiotherapy, however, it cannot be claimed to be a necessary procedure for active athletes who wish to enhance their performance. Studies have been conducted where the degree of activation of core muscles was determined during the execution of the exercise of pressing a heavy barbell over the head and the exercise of pressing a dumbbell over the head. Furthermore, both exercises were performed on a stable and an unstable base. The participants of the study completed 3 sets of 3 repetitions with a load corresponding to the best result from 10 repetitions. The highest degree of involvement of core muscles was recorded when the heavy barbell was pressed on a stable surface.
Phase 1: Isometric Maintenance
It will take time to focus on stabilization techniques.. It is important to pay attention to the tension of the transverse abdominal muscle and the pelvic floor muscles.. Preventive exercises: (a) counteracting the straightening of the spine: - Chinese board position face down (chinese board position face down) 3 × max, break 45–60 sec..; - it is necessary to reach 90 sec.., then you can add weight on the back or go to stage II; (b) counteracting the bending of the back: - side plank position (side plank position) 3 × max (equal time for both sides), break 45–60 sec..; - it is necessary to reach 90 sec.., then go to stage II; (c) counteracting rotations in the lumbar spine region: - pressing + holding the rubber band sideways in front of you (Pallof Press Hold) 3 × 15, break 45–60 sec..; - it is possible to make progress by moving away from the pulling point and using a thicker rubber band.. Over time, when this exercise is no longer effective, you should go to stage II; (d) counteracting the bending of the spine: - Chinese board position face up (chinese board position face up) 3 × max, break 45–60 sec..; - it is necessary to reach 90 sec.., then you can add weight on the stomach or go to stage II.
Stage 2. Exercises in movement
Upon successfully mastering the tensile technique, we may proceed further. Exercises to prevent: a) displacement in the spine: knee-stepping (stability ball fall out) 3 × 15, 45–60 sec. break; b) lateral torso bending: side plank + leg lift (side plank with leg raise) 3 × 15–20 per side, 45 sec. break; c) rotation in the lumbar spine section: alternate lifting of opposite limbs in the push-up position (push up bird dog) 3 × 10–12 per side, 45–60 sec. break – if the exercise is too difficult, it should be performed on the knees; d) bending in the spine: hip extension on GHD + 5 sec. pause on top (GHD hip extension with pause) 3 × 10–15, 45–60 sec. break.
Phase three. Demanding exercises that simultaneously combine multiple elements
In this chapter, we'll combine several demanding exercises into a single unit. Some of them will have more than one function.
Exercise Number 1
– dead suitcase deadlift 3 × 10 to the side, rest 60 × 90 seconds; – riding on a wheel with the knees in a standing position (ab wheel roll out) 3 × 10, rest 60 seconds; – farmer's walk with a dumbbell in one hand 3 × 60 m to the side, rest 60–90 seconds.
Training Course 2
– moving with one load overhead carry 3 × 60 m to the side, break 60–90 seconds..; – lowering the torso on TRX (TRX fall out) 3 × 12, break 45 seconds...; – rowing single-handed while maintaining an isometric position on a Roman bench (GHD one arm dumbbell row) 3 × 10 to the hand, break 80 seconds.. deep muscle training is not as simple as it appears..
Abdominal exercises and core stability
When selecting abdominal and core exercises, remember to prioritize variety and functionality. In addition to anti-rotation drills and loaded carries, it is worth regularly incorporating planks in various progressions, hanging leg raises, and the bird-dog exercise. Consistently combining core stabilization with multi-joint compound lifts yields the best outcomes for both spinal health and overall functional fitness.
mgr Mateusz Pawlak
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