Trainer Recommends Equipment-Free Deep Core Exercises

Personal trainer Stephanie Schappert, a member of the ClassPass Wellness Council and ACE‑certified, outlines three equipment‑free moves to target the deep‑lying core muscles that support spinal stability, organ protection and breathing. The routine includes the dead bug, the bird dog, and an up‑and‑down plank, each performed for 8‑12 repetitions over 2‑3 sets with short rests.

A separate analysis warns that constantly bracing the core can be counterproductive. Over‑tension of the abdominal wall may restrict mobility, impair breathing, and trigger a stress response, leading to chronic stiffness and pain. Dynamic core stability—allowing the muscles to engage and relax as needed—is recommended over rigid, maximal bracing during everyday activities and exercise.