There are both static and dynamic exercises for challenging your middle layer muscles and then a short sequence of outer layer exercises although this book is more focused on the finer deep and middle layer muscles that are harder to strengthen.
The idea is to start at the beginning of each sequence of exercises and work on each one until you can hold it for a set number of reps for a set length of time each. Once you have the first exercise mastered than you can move onto the next level of strengthening. The beauty of the program is that you can work at your own pace through each set of exercises since your deep and middle layers of muscle will likely improve at different rates. Each level of exercise is just a small jump up from the last and the effect is to slowly build up the strength in each muscle group.
I have only been following this program for about 4 weeks now and I am already noticing a big change. Within the first two weeks my back pain had dramatically improved. And that was just by mastering the first few exercises for each muscle group. It is truly amazing how significant small improvements in strength can be. I am continuing to work my way through each sequence of exercises and in some I've moved along quickly while in others I'm still back near the beginning (like the planks. ugh)
Anyhow, I have become a HUGE believer in this core strengthening program. It's not rocket science but it is designed to help you develop the true fundamentals of a strong core. If you suffer from back injuries, are recovering from damaged muscles due to pregnancy or childbirth or have issues with your pelvic floor, I strongly urge you to consider getting this book and giving it a shot.
Okay, my preaching is over for now. My apologies if I rambled on too long about this one. It's been 8 long years since my accident and my severely broken back. And in that time I have also acquired an abdominal separation from pregnancy and one severely damaged and now reconstructed pelvic floor. With my back and core issues I have no business feeling good. However, in just a few short weeks I have noticed so many improvements I can't help but talk about what I'm doing and how much it has helped me.
If you'd like more info, please don't hesitate to contact me by email.