{"id":10397,"date":"2026-07-08T17:42:03","date_gmt":"2026-07-08T08:42:03","guid":{"rendered":"https:\/\/burnfit.io\/?p=7596"},"modified":"2026-07-08T18:18:59","modified_gmt":"2026-07-08T09:18:59","slug":"the-absolute-best-way-to-build-deep-muscles-3-core-exercises-tips","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/the-absolute-best-way-to-build-deep-muscles-3-core-exercises-tips\/","title":{"rendered":"The Absolute Best Way to Build Deep Muscles: 3 Core Exercises Tips"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10397\" class=\"elementor elementor-10397\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>How to Properly Perform Core Exercises Without Back Pain<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/mission-impossible-top-GIF.gif\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"8\">You\u2019ve probably experienced that feeling when your body shakes during a plank and time seems to stand still. If your lower back hurts more than your stomach after holding it, pay close attention to this article.<\/p><p data-path-to-node=\"9\">Holding it for as long as possible or doing endless reps isn&#8217;t always best. The most critical factor in core exercises is <strong>&#8220;proper form.&#8221;<\/strong> We\u2019ve compiled foolproof tips and movement details for core exercises to help you build deep muscles safely without injury.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">\ud83d\udcaa Part 1. Building True Core Strength for Deep Muscles<\/h3><p>Many people pull their stomach in or simply squeeze their abdomen when doing core workouts. However, this is an incorrect approach that actually makes the spine unstable. Before diving into your workout, use your everyday senses <strong>to awaken your core strength through this 3-step method.<\/strong><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-7586\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Gemini_Generated_Image_8v03re8v03re8v03-1024x559.png\" alt=\"\" width=\"350\" height=\"191\" \/><\/p><ul><li><b data-path-to-node=\"13,0,0\" data-index-in-node=\"0\">Step 1. Make your abdomen round and full (Understanding Abdominal Bracing)<br \/>:<\/b> Take a deep breath in, and focus on expanding your front abdomen and entire obliques like a balloon to make them firm.<br \/><br \/><\/li><li><p data-path-to-node=\"13,1,0\"><b data-path-to-node=\"13,1,0\" data-index-in-node=\"0\">Step 2. Hold firm so it won&#8217;t cave in even if poked with a finger<br \/>:<\/b> Imagine someone is about to punch you hard in the stomach. You must maintain that instinctual feeling of tensing up your abdomen, making it stone-hard to deflect the impact.<br \/><br \/><\/p><\/li><li><b data-path-to-node=\"13,2,0\" data-index-in-node=\"0\">Step 3. Tighten the lower area like holding in a bathroom emergency<br \/>:<\/b> Just like when you urgently hold in urine, lightly pull up your lower pelvic muscles (pelvic floor muscles) at the same time to completely lock in the central axis of your upper and lower body.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\u2714\ufe0f Part 2. Detailed Checkpoints for Core Exercises<\/h3><p>Even the most common movements like the <strong>&#8216;Plank, Deadbug, and Bridge&#8217;<\/strong> can deliver completely different results based on minor adjustments. Here are the key checkpoints to eliminate lower back strain and maximize muscle activation for each movement.<\/p><ul><li><strong>Plank: Be careful not to let your lower back sag<\/strong><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/plank\/\"><img decoding=\"async\" class=\"aligncenter wp-image-6957\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ud50c\ub7ad\ud06c-2.gif\" alt=\"\ud314\ub69d\uacfc \ubc1c\uac00\ub77d\uc73c\ub85c \ubab8\uc744 \uc9c0\ud0f1\ud558\uba70 \ubc14\ub2e5\uacfc \ud3c9\ud589\ud558\uac8c \uc77c\uc9c1\uc120\uc744 \uc720\uc9c0\ud558\ub294 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ubcf4\uc5ec\uc8fc\ub294 \ud574\ubd80\ud559\uc801 \uc778\uccb4 \ubaa8\ub378 \uc560\ub2c8\uba54\uc774\uc158 GIF. \uc790\uc138\ub97c \ubc84\ud2f0\ub294 \ub3d9\uc548 \ud65c\uc131\ud654\ub418\ub294 \ubcf5\uadfc, \ucf54\uc5b4, \uc5c9\ub369\uc774 \uadfc\uc721 \ubd80\uc704\uac00 \ud30c\ub780\uc0c9\uc73c\ub85c \uac15\uc870\ub418\uc5b4 \uc788\ub2e4.\" width=\"300\" height=\"300\" \/><\/a><\/p><p data-path-to-node=\"17,0,1,0,0\">When doing a plank, if your lower back sags downward, all your body weight shifts to your spine, causing pain. At this moment, squeezing your glutes tightly will naturally flatten your lower back and drive intense activation into your abdomen. It is safe to hold a straight-line position without bending or arching your back.<\/p><ul><li><strong>Deadbug: Press your lower back firmly into the floor so it doesn&#8217;t lift<\/strong><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/dead-bug\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6481\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ub370\ub4dc\ubc84\uadf8.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><p>The deadbug, where you alternately move your arms and legs while lying down, is an excellent movement for spinal alignment. You must press your lower back firmly against the floor using your abdominal strength so that not even a single finger can slide in. Maintaining this flush connection while your limbs move is the key to getting the true benefits of the exercise.<\/p><ul><li><p data-path-to-node=\"17,2,0\"><b data-path-to-node=\"17,2,0\" data-index-in-node=\"0\">Bridge: Do not arch your back; lift using your glutes and lower abs<\/b><\/p><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/glute-bridge\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1592\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_BRDG.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><p>Trying to lift your pelvis blindly high will cause your lower back to overarch, losing core engagement and overworking your spinal erectors. Keep your lower back neutral and lift your pelvis solely by squeezing your glutes and lower abs to make your entire core firm simultaneously.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe95245 elementor-widget elementor-widget-text-editor\" data-id=\"fe95245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udca1 Part 3. Tips to Lock in Deep Muscles Tight<\/h3><p>Even if you set up the correct form, it is easy to get injured if your tension drops while moving. Here are foolproof tips to lock your core solid and strong during your workout.<\/p><ul><li><strong><b>Maintain the feeling of zipping up tight pants<br \/><\/b>: <\/strong>If your belly rises too much when you inhale, your lower back will arch excessively. You must exhale through your mouth and imagine zipping up a pair of tight, small pants upward to flatten and firmly lock your lower abs.<\/li><\/ul><ul><li><p data-path-to-node=\"21,1,0\"><b data-path-to-node=\"21,1,0\" data-index-in-node=\"0\">Tense your entire abdomen all at once, just like when coughing<br \/><\/b><strong>:\u00a0<\/strong><span style=\"font-size: 16px;\">Core strength isn&#8217;t just about using the front of your stomach. You must utilize the sensation of your front abs, obliques, and lower back turning rock-hard simultaneously when you hold your breath with a sudden &#8220;huff&#8221; cough. It becomes much easier if you think about completely filling every empty space around your waist with firm tension to lock it down.<\/span><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64380eb elementor-widget elementor-widget-text-editor\" data-id=\"64380eb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udd25 Part 4. Completing Your Own Core Routine by Logging on BurnFit<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9565\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png\" alt=\"\" width=\"385\" height=\"309\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-768x617.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1536x1235.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-667x536.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-650x523.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-550x442.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-460x370.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-450x362.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-350x281.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776.png 1990w\" sizes=\"(max-width: 385px) 100vw, 385px\" \/><\/p><p>Core training is all about mastering proper form and finding the right activation points for your body. Setting up your own routine in the workout logging app <strong>&#8216;BurnFit&#8217;<\/strong> and recording your daily form and physical responses will steadily increase your exercise performance. This is the most definitive way to see the changes in your body.<\/p><ul><li><strong><b>Record your condition and how your core felt during today&#8217;s workout in the notes<br \/><\/b>: <\/strong>After logging your successful reps or hold times in the BurnFit app, you must write down immediate feedback about your body in the notes section. Leaving details about your daily condition and feelings\u2014such as <i data-path-to-node=\"25,0,1,0,0\" data-index-in-node=\"210\">&#8220;Today, focusing on the feeling of zipping up my lower abs during planks completely eliminated my lower back pain&#8221;<\/i> or <i data-path-to-node=\"25,0,1,0,0\" data-index-in-node=\"328\">&#8220;Waking up my core before doing squats definitely made my body less shaky&#8221;<\/i>\u2014creates a clear benchmark for your next session.<br \/><br \/><\/li><li><strong>Track your growth with the BurnFit PRO Workout Volume Graph<br \/>:\u00a0<\/strong>Once your core is locked in solid, your central axis stabilizes, allowing your overall weights and exercise sets to increase smoothly without strain. Regularly checking the workout volume graph provided by <strong>&#8216;BurnFit PRO&#8217;<\/strong> allows you to visually prove with data how safely and securely you are breaking through plateaus and growing.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: GIPHY, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b>\u00a0[References]<\/b><\/span><\/p><ul><li><p data-path-to-node=\"28,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"28,0,0\" data-index-in-node=\"0\">Dr. Stuart McGill<\/b> &#8211; \u300aBack Mechanic\u300b Guide to Spine Stabilization and Core Bracing<\/span><\/p><\/li><li><p data-path-to-node=\"28,1,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"28,1,0\" data-index-in-node=\"0\">American College of Sports Medicine (ACSM)<\/b> &#8211; Official Guidelines for Core Training and Spine Stability<\/span><\/p><\/li><li><p data-path-to-node=\"28,2,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"28,2,0\" data-index-in-node=\"0\">Journal of Electromyography and Kinesiology<\/b> &#8211; Research on the Effects of the Abdominal Bracing Technique on Spine Stability and Deep Core Muscle Activation<\/span><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ec5564\" data-id=\"8ec5564\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/en\\\/blog-en\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-element elementor-element-ef6194f elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"ef6194f\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-heading-container stad-flex\">\r\n<div class=\"stad-heading-marker stad-heading-marker-isolated-icon stad-heading-marker-background stad-flex-none stad-flex stad-align-item-center stad-justify-content-center stad-pos-rel\" aria-hidden=\"true\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"stad-heading-marker-icon stad-pos-rel stad-duotone-icon stad-duotone-arrow-right-7 sonnet-duotone-ions\"><\/span>\r\n\t\t\t<\/div>\r\n<div class=\"stad-heading-marker-space-between stad-flex-none\" aria-hidden=\"true\"><\/div>\r\n\r\n\t<h2 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">Read More 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300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tRunning for Beginners: The Ultimate Guide\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10180 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-cant-sleep-at-night tag-how-to-cure-insomnia tag-how-to-sleep-better tag-meal-log tag-sleep-exercise tag-stretching-before-bed tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/how-to-sleep-better-exercise-is-the-answer\/\" class=\"st-article-a st-width-100 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class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tHow to Sleep Better: &#8216;Exercise&#8217; is the Answer\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>How to Properly Perform Core Exercises Without Back Pain You\u2019ve probably experienced that feeling when your body shakes during a plank and time seems to stand still. If your lower back hurts more than your stomach after holding it, pay close attention to this article. Holding it for as long as possible or doing endless&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10396,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[375,23,371,372,374,373,64,50,49,21],"class_list":["post-10397","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-abdominal-bracing","tag-burnfit","tag-core-exercises","tag-deep-muscles","tag-proper-form","tag-spine-stability","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10397","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=10397"}],"version-history":[{"count":13,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10397\/revisions"}],"predecessor-version":[{"id":10410,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10397\/revisions\/10410"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/10396"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=10397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=10397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=10397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}