Can’t hold a plank? A personal trainer recommends these modifications to build your deep core

A woman uses a slanted wall in her kitchen to exercise. She is leaning towards the wall, hands resting on it with elbows bent; the rest of her body is held in a straight line from her shoulder to her feet. Behind her we see a kitchen counter with utensils, pots and fruit. .

I'm a certified trainer and one of the first things I address with all my new clients is strengthening their deep core. These muscles provide central support for the body, so they need to be properly conditioned if we want to move well.

The deep core is made up of a few muscles: the transverse abdominis, the deepest layer of your core attached to your pelvis and lower ribs; the diaphragm, a muscle located below the lungs; the multifidus, a thin muscle attached to your spine; and the pelvic floor, a group of muscles attached to the pubic bone, tail bone, and sit bones in the pelvis. These muscles are responsible for important functions like stabilizing your hips and spine, facilitating your breathing, and maintaining your posture.