Hey Reader,

I have a great post listing 11 exercises to stabilize, support, and strengthen your deep core + pelvic floor muscles.

Deep core strengthening routines have helped me immensely in keeping my under control when no amount of stretching worked.

They’ll provide much-needed support and stability for your hips and lumbar spine…

…Especially if you’re experiencing sciatica or other symptoms related to disc herniations.

Deep core routines also improve pelvic function (including protecting internal organs).

If you’ve been focusing on stretching, adding some strengthening routines could be the key to starting to get lasting relief.

Important cue for core exercises: When performing deep core exercises, imagine tightening a belt around your spine to stabilize and protect your lower back. Brace your core as if you're anticipating a punch—you’ll feel your core ‘harden’ instantly, providing the support you need

​Here’s the link to the 11 pelvic floor stabilization exercises​

What about the glutes?

The core and glutes work together seamlessly.

Our core muscles provide a strong foundation for our body’s stability. At the same time, our glutes, the largest muscles in our hips, support the pelvis and hips.

The core provides a stable base for the glutes to generate movement and power and maintain good alignment.

You can choose a few exercises from the list and add 1-2 glute exercises afterward.

​Here's the link to a great glute routine for glute medius and maximus strengthening.​

You can do the routine on a separate day or mix it up with the deep core routine.

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Additional Helpful Resources:

Beginner core:

• If you are new to core strengthening, this post includes beginner exercises and learning diaphragmatic breathing.
• If you have trouble getting on the floor, here are 13 exercises you can do standing.​

Strengthen the gluteal muscle group:

• ​12 Gluteus Maximus Strengthening Exercises​
• ​11 Gluteus Medius Exercises that Work Immediately (piriformis relief)​
• ​14 Powerful Gluteus Minimus Exercises​

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11 Best Pelvic Floor Stabilization Exercises For Pain Relief You’ll have many options for activating the transverse abdominis (inner core muscle) and strengthening your pelvic floor. Get the exercises

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I hope you find these posts helpful and these exercises keep you moving as we approach the holidays!

Stay Strong!

Sofia Habity Certified Strength Coach, NASM Corrective Exercise Specialist

Need help choosing a program? click here​

Not sure if it's piriformis syndrome or sciatica? click here​

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