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Say the phrase \u201ccore muscles\u201d and most people\u2019s minds shoot to an image of a six-pack. But these six-pack muscles<\/a> \u2013 the rectus abdominis \u2013 make up just a small portion of the core musculature, and they should not be the sole focus of your exercise<\/a> efforts. <\/p>\n Instead, it can be beneficial to work a wider range of mid-body muscles such as the posture-supporting transverse abdominis and spine-stabilising multifidus. These muscles have become known as the \u201cdeep core\u201d on account of their geography \u2013 they are further from the skin\u2019s surface. <\/p>\n To unpack this concept, I called on chartered physiotherapist and certified Pilates instructor Lilly Sabri<\/a>, whose deep core workouts are particularly popular on her YouTube channel<\/a>. Speaking to me as part of YouTube\u2019s<\/a> 20th anniversary celebrations, she also shared a sample 10-minute workout<\/a> you can try to get a taste for this type of training \u2013 no equipment required. <\/p>\n How to do Lilly Sabri\u2019s deep core workout <\/p>\n<\/p>\n Sabri\u2019s 10-minute workout above comprises a sequence of exercises. Each one is performed for 45 seconds, followed by a 15-second rest, then you move on to the next one. Follow along with her video above in real time to benefit from her regular cues and pointers. <\/p>\n \u201cIt\u2019s important to make sure you\u2019re engaging your core throughout,\u201d she says. To do this, rather than letting your ribcage flare as you inhale, try to keep it down towards your hips. You can also think about drawing your belly button \u201cback towards your spine\u201d, Sabri explains. <\/p>\n During the workout, she provides modification options for many exercises so they can suit people of varying fitness levels. <\/p>\n \u201cAs a physiotherapist and Pilates<\/a> Instructor, we are taught the importance of observing and adapting exercises depending on each individual\u2019s fitness level, movement patterns and injuries,\u201d Sabri continues.<\/p>\n \u201cTeaching online, it is much harder to achieve this, which is why I believe it is very important to provide clear verbal cues and demonstrations, in addition to modifications for common injury complaints and beginner levels.<\/p>\n \u201cMy goal is to help everyone master the basics of the movement and then progress it as they become stronger and more competent.\u201d<\/p>\n