Forget abs—train these core muscles to ease back pain and boost posture

Xenio

Dec 28, 2025

Understanding the Importance of Core Strength

Spending long hours at a laptop can take a toll on your back and posture. To counteract this, focusing on training the deep core is essential. These muscles play a crucial role in supporting the spine during daily activities like sitting, standing, lifting, or moving.

The four main muscles that make up the deep core are the transverse abdominis, multifidus, pelvic floor, and diaphragm. Together, they act as a protective corset around the torso, ensuring stability, balance, and proper posture. A strong deep core helps reduce strain on the lumbar spine, especially when lifting objects overhead. This stability keeps the back in a safe position and prevents it from rounding under load.

When these muscles are weak or underactive, the larger back muscles have to compensate, which can lead to tension, pain, and even injury over time. Therefore, incorporating exercises that target the deep core is vital for maintaining good posture and preventing back issues.

A 10-Minute Deep Core Workout

To help you get started with strengthening your deep core, here’s a 10-minute workout using a mini-loop resistance band. Perform each move for 40 seconds, followed by a 20-second break. Go through the moves consecutively and then repeat the circuit once. All you need is a short-loop resistance band.

The Five Moves

Banded Glute Bridge Pull-Apart

Time: 40 seconds
Rest: 20 seconds

Lie on your back with your knees bent and feet flat on the floor. Place the band around your thighs. Lift your hips, squeezing your glutes until your body forms a straight line from your shoulders to your knees. Pause at the top and pull your knees apart to create more tension in the band. Slowly lower with control.

Banded Plank Knee Tap

Time: 40 seconds
Rest: 20 seconds

Start on your hands and knees with the band around your thighs. Place your elbows on the floor beneath your shoulders and step your legs back into a low plank position on your forearms and toes. Ensure your feet are far enough apart to create tension in the band. Lower your knees to tap the floor, then return to the plank position.

Banded Fire Hydrant

Time: 40 seconds
Rest: 20 seconds

Begin on your hands and knees with the band around your thighs. Raise one leg out to the side at a 90° angle, keeping your knee bent. Pause at the top, then slowly lower back down. Repeat on the other side, alternating sides with each rep.

Banded Bird Dog Toe Tap

Time: 40 seconds
Rest: 20 seconds

Start on your hands and knees with your shoulders over your wrists and the band looped around your thighs. Engage your core as you extend one arm forward and the opposite leg backward, keeping your back and hips level. Tap your raised foot on the floor, then return it so it’s in line with your raised arm. Lower your arm and leg to the starting position and repeat on the other side.

Banded Bear Crawl

Time: 40 seconds
Rest: 20 seconds

Begin on your hands and knees with the band around your thighs. Lift your knees a few inches off the floor into a bear crawl position. Step one hand and the opposite foot forward in a controlled crawling movement, followed by the other hand and the opposite foot. Keep your knees parallel to the floor and hips level. Do four steps forward, then four steps backward.