Why 'Core Strength' Isn’t Just About Abs — And How to Train It Properly
When you hear "core strength," what comes to mind? Sit-ups? Planks? A six-pack?
In reality, true core strength is about much more than having visible abdominal muscles. It's about how well your body stabilises, supports movement, and protects itself against injury. And the way we often train our "core" doesn’t always reflect what the body actually needs.
At Body Zest, we often see people with persistent back pain, hip issues, or postural problems — and improving true core strength is a major part of long-term recovery. But it looks a little different than endless crunches.
Let’s break it down.
What Is the Core, Really?
Your core isn’t just your abs. It’s a group of muscles that work together to support your spine, pelvis, and ribcage.
It includes:
Deep abdominal muscles (like the transverse abdominis)
Pelvic floor muscles
Diaphragm (yes, your breathing muscle!)
Multifidus (small muscles that stabilise the spine)
Hip muscles and glutes
Even parts of your upper back
These muscles create a dynamic "corset" that stabilises your body while allowing fluid, efficient movement.
Why Core Strength Matters
A strong, well-functioning core helps:
Support good posture
Reduce the risk of back, hip, and pelvic injuries
Make everyday activities (like lifting, bending, and walking) easier
Improve balance and coordination
Without good core function, other muscles overcompensate, leading to strain, tension, and inefficient movement patterns.
Common Core Training Mistakes
🚫 Over-focusing on superficial muscles (e.g., rectus abdominis/six-pack) 🚫 Holding your breath during exercises 🚫 Training only in static positions (e.g., just planking) 🚫 Forgetting about mobility, breath control, and whole-body integration
True core training is about how you move, not just how hard you work.
How to Train Your Core Properly
✅ Focus on Deep Core Activation Before adding heavy loads, start by learning how to engage your deep stabilisers.
Simple exercises like pelvic tilts, dead bugs, and diaphragmatic breathing lay the foundation.
✅ Integrate Breath and Movement Breathing properly (using your diaphragm) helps activate your core naturally. Exhaling on effort — for example, as you lift — reinforces stability.
✅ Train Stability and Mobility Together Good core strength isn't rigid. It's about being strong and mobile. Exercises like bird-dogs, side planks with leg movement, or dynamic lunges challenge stability in real-world ways.
✅ Progress to Functional Movements Once you’ve built awareness and basic control, progress to movements that mimic everyday life: squats, carries, lifting, twisting.
Simple Core Exercises to Try
Diaphragmatic Breathing (to connect breath with core)
Dead Bug (for deep core activation)
Bird-Dog (for stability and balance)
Pallof Press (for resisting rotation)
Suitcase Carries (for functional, real-world core strength)
Final Thoughts
Building true core strength isn’t flashy. It’s slow, deliberate, and focused on quality over quantity.
If you’ve been battling ongoing tension, back pain, or feeling "weak" despite exercise, looking deeper into how your core is functioning could make all the difference.
A strong core supports a strong, resilient body — from the inside out.