What is your core and why is it important?
If you’ve ever heard the phrase “engage your core” you might wonder: what exactly is the core, and why is it so important? Your core is one of the most vital parts of your body and plays an essential role in your overall health, posture, balance, and ability to do everyday movements.
So what is your core?
To understand why core training is so important, let’s first define what the core is. Your core isn’t just your abs or “six-pack”, it's actually group of muscles that work together to stabilize and support your spine, pelvis, and torso. Your core's needed for almost all everyday movement including getting out of bed, bending to put on your shoes and keeping you stable as you carry your children. It's also important to have a strong core to keep your spine stable before progressing onto training that involves distal movements, such as resistance training in the arms & legs, plyometric or HIIT training. Your core muscles include:
1. Local Core Muscles (Deep Stabilizers):
These muscles lie deep within your body & typically attach on or near your vertebrae. They include:
Transverse Abdominis: The deepest abdominal muscle which wraps around your spine and provides stability.
Pelvic Floor Muscles: These support your internal organs and play a role in bladder and bowel control.
Multifidus: These small muscles along your spine that help with posture and stability.
Diaphragm: The primary muscle used in breathing.
Internal Obliques: The muscles found on the side of teh trunk that slant upwards.
2. Global Core Muscles (Movers):
Rectus Abdominis: The “six-pack” muscles located superficially on your torso.
Obliques (Internal and External): Responsible for twisting and side-bending motions.
Erector Spinae: A group of muscles along the spine, vital for posture and back extension.
Why Core Training Matters
1. Improves Posture and Reduces Back Pain
If you're spending more than a few hours a day sitting at a desk, you're at risk of weakening your core musculature. A weak core often leads to poor posture, which can cause chronic back pain and discomfort. Your core muscles stabilize your spine and pelvis, keeping your posture upright and reducing unnecessary strain on your lower back. However, strengthening the core can alleviate existing back pain and prevent future issues (Nourbakhsh & Arab, 2002).
2. Enhances Everyday Function and Movement
From getting out of bed to picking up your child, your core is involved in almost every movement you make. A strong core helps you perform daily tasks more efficiently and reduces the risk of injury. With a weak core, even simple activities like bending or reaching can feel challenging.
3. Boosts Athletic Performance
Your core is essential for engaging in physical activities. It improves balance, stability, and power transfer between your upper and lower body. Whether you’re playing sports, running, or lifting weights, a strong core enhances performance across a wide range of physical activities.
4. Supports a Healthy Pelvic Floor
For women, particularly after childbirth, a strong core goes hand-in-hand with pelvic floor health. Weak pelvic floor muscles can lead to problems such as incontinence or discomfort. Strengthening your core (especially the transverse abdominis and pelvic floor) can help restore function after pregnancy and support long-term health.
5. Increases Balance and Stability
Your core acts as the central hub of your body, stabilizing you during movement. Training your core improves balance and reduces the risk of falls or injury, which is especially important as you age.
Beginner-Friendly Core Exercises
If you’re new to core training, don’t worry—it's never too late to start! When training your core, its important to train progressively and start with exercises that involve little to no motion through the spine. This is because you'll need to gain strength to keep your spine stable when doing exercises that involve movement of the spine.
It's also important to note that before starting any fitness regime, you'll need to make sure you're able to complete the exercises safely. If you have any underlying medical conditions, have had surgery such as a C-section, or any otherwise issues that may contraindicate exercising, make sure you get clearance from a qualified health professional before starting.
1. Transverse Abdominis Activation (Abdominal Bracing)
This is the foundation of core training, teaching you how to engage the deep stabilizing muscles.
How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Place your hands on your lower belly.
Inhale deeply, then exhale and gently pull your belly button toward your spine (as if zipping up a tight pair of jeans).
Hold for 5–10 seconds, then relax.
Reps: 15-20.
Sets: 2-3.
2. Bird Dog
This exercise improves core stability and balance by engaging multiple core muscles.
How to Do It:
Start on your hands and knees in a tabletop position.
Extend your right arm and left leg simultaneously, keeping your back flat and core engaged.
Hold for 3 seconds, then return to the starting position.
Repeat on the other side.
Reps: 15-20 per side.
Sets: 2-3.
3. Dead Bug
This movement targets the transverse abdominis while improving coordination.
How to Do It:
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Slowly lower your right arm and left leg toward the floor while keeping your core engaged.
Return to the starting position and repeat with the opposite arm and leg.
Reps: 15-20 per side.
Sets: 2-3.
4. Side Plank (Knee Modified for Beginners)
This targets the obliques and lateral stabilizers.
How to Do It:
Lie on your side with knees bent and forearm under your shoulder.
Lift your hips off the floor, forming a straight line from head to knees.
Hold for 10–30 seconds, then lower.
Reps: 3 per side
5. Glute Bridge
While primarily targeting the glutes, this exercise also engages the lower core and stabilizes the pelvis.
How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Press through your heels to lift your hips toward the ceiling while keeping your core engaged.
Lower your hips slowly and repeat.
Reps: 15-20
Tips to Stay Consistent with Core Training
Start Small: Set a goal to do 5–10 minutes of core exercises 3–4 times a week.
Track Your Progress: Keep a journal of your workouts to stay motivated.
Integrate Core Work into Your Day: Practice core engagement while sitting, standing, or even walking.
Core training is such an important foundation for a healthier, stronger, and more functional body. Whether you want to improve your posture, reduce lower back pain, move with ease throughout the day or recover from childbirth, a strong core is essential.
And the best part? You don’t need fancy equipment or to spend hours at the gym to start seeing improvements in your core strength and stability. With simple exercises you can do even in the privacy of your own home, you can begin building core strength today.
References
Nourbakhsh, M. R., & Arab, A. M. (2002). Relationship between mechanical factors and incidence of low back pain. Journal of Orthopaedic & Sports Physical Therapy, 32(9), 447-460.
Popowich, K., et al. (2017). Exercise interventions for diastasis recti: A systematic review. Journal of Women’s Health Physical Therapy, 41(3), 77-85.
