Deep Core Exercises: The Path to a Strong Spine and a Pain-Free Life

Well, dear reader, if you’re like many of us and you think that sit-ups and crunches are the magic key to building strong abs, then let me tell you, you might be wrong. Yes, completely wrong!

These exercises, despite their popularity, are a lot like that guy trying to build a house with just one hammer. He might succeed in the end, but he’ll be wasting a lot of time and effort for no reason.

The core muscles, my friend, are not just that superficial layer you see in the mirror when you take a post-workout selfie. No, no! They’re more like the layers of an onion, or maybe a multi-story cake.

There are deep muscles, like the transverse abdominis, that wrap around your torso like a natural girdle, stabilizing your spine. And these muscles, unfortunately, don’t care much about sit-ups and crunches. She prefers something more challenging, something that makes her work hard.

That’s where physical therapist Dr. Michelle Joubert comes in, who wisely tells us, “If you want to activate those deep muscles, get off the floor and get on your feet!” Yes, standing is key. Standing exercises activate the entire kinetic chain, which means every muscle in your body is involved in the movement. And that, my friend, is what makes these exercises so effective.

How to Do Dr. Michelle Joubert’s Deep Muscle Activation Exercises

Now, let me fill you in on the details. All you need for these exercises is a pair of kettlebells. Yes, those old-fashioned pirate-era kettlebells. Do 10 reps of each of the following exercises, on both sides where applicable, for two to three intervals. These exercises may look similar, but they target slightly different muscles, meaning you’ll feel a delicious burn in your core after you’re done.

Suitcase Squat: Stand up straight, hold a kettlebell in one hand, then lower yourself into a squat as if you were carrying a heavy suitcase. This exercise will make your core work harder to keep you balanced.

Weighted Kettlebell March: Hold a kettlebell in each hand and start walking in place with your knees high. This exercise will feel like a military parade, but it will also engage your deep muscles.

Single-side Weighted Kettlebell March: Here, hold a kettlebell in just one hand and walk in place. This exercise will make your core work harder to balance the weight on one side.

Shoulder Weighted Kettlebell March: Place a kettlebell on your shoulder and walk in place. This exercise will feel like you’re carrying a missile on your shoulder, but it will strengthen your core muscles.

Overhead-weighted kettlebell  March: Lift a kettlebell over your head and walk in place. This exercise will have your core muscles working hard to maintain balance and stability.

Benefits of Standing Core Exercises

Now that you know the exercises, let me tell you about the benefits. “This exercise improves functional strength, balance, and coordination, which can have a positive impact on daily tasks and athletic performance,” says Dr. Joubert. In other words, you’ll be able to lift heavy grocery bags without back pain or even play with your kids without getting tired.

Adding weights to your core exercises makes it easier to track your progress. You can simply increase the load as the movement becomes easier. This is known as “progressive overload,” and it’s important for building strength. “Adding weight, like a kettlebell, increases the challenge by creating an external load that shifts your body’s center of gravity,” says Dr. Joubert. “The core muscles have to work harder to balance the weight, which improves their stability and control.”

And if you’re wondering why kettlebells are so effective, let me tell you that their eccentric design makes them more effective. Unlike dumbbells, which have their weight evenly distributed, the center of mass of a kettlebell isn’t in the palm of your hand when you hold them.

This makes you feel unstable, which forces your core muscles to work harder to keep you upright. “The eccentric design of a kettlebell promotes the need for stabilization,” says Dr. Joubert. “This design promotes the activation of deep muscles like the deep obliques and the erector spinae (multifidus), which are essential for maintaining a strong, pain-free spine.”

The Bottom Line

These exercises, my friend, aren’t just a way to build strong muscles. They’re a way to improve your daily life, relieve back pain, and improve your balance and endurance. So why not give them a try? You may just find that you don’t need those traditional exercises anymore.

As the saying goes, “The secret to success is to start. The secret to starting is to break big tasks down into smaller ones and then start with the first one.” So get started today, and you’ll see results soon!