Why Core Training Matters (and How to Do It Properly)

When most people think of core training, they think of sit-ups and six-packs. But a strong core is about so much more than aesthetics. Your core is the foundation of every movement you make — from squatting and pressing to simply walking and maintaining good posture.

Whether you're lifting in the gym, chasing after your kids, or sitting at a desk all day, core strength and stability play a major role in performance, injury prevention, and long-term health.

What Is the Core (And What Muscles Are Involved)?

Your “core” isn’t just your abs — it’s a network of muscles working together to stabilise your spine and pelvis. Here's a quick breakdown:

Rectus Abdominis – The "six-pack" muscle; flexes the spine (e.g. crunches).

Transverse Abdominis – Deep abdominal muscle; stabilises the spine and pelvis (your internal corset).

Internal & External Obliques – Located at the sides of your torso; involved in rotation and side bending.

Erector Spinae – Muscles running along your spine; support back extension and posture.

Multifidus & Quadratus Lumborum – Deeper stabilising back muscles.

Glutes & Hip Flexors – Often overlooked, but essential to pelvic alignment and core function.

Your core is like a stabilising cylinder — when these muscles work together, your body is stronger, safer, and more efficient.

Why Core Stability Is Crucial

A strong, stable core improves:

✅ Posture — especially important if you work at a desk or have lower back pain

✅ Balance & Coordination — vital for athletes and everyday movement

✅ Injury Prevention — reduces strain on your lower back and joints

✅ Lifting Power — the stronger your core, the more force you can transfer through your limbs

✅ Pelvic Alignment — supports neutral spine and helps with issues like anterior pelvic tilt

How to Incorporate Core Training Into Your Routine

Core training doesn’t need to be a separate workout — just 10–15 minutes, 3–4 times a week is enough when done correctly.

Here’s how you can include it:

At the end of your workouts (as a finisher)

On rest days (as low-impact mobility/core circuits)

Paired with your warm-up (e.g. planks or dead bugs before leg day)

Integrated into compound lifts (focus on bracing during squats/deadlifts)

Top 5 Core Strengthening Exercises

1. Dead Bug

One of the best beginner-friendly anti-extension core exercises.

Coaching Points:

Lie on your back, knees bent at 90°, arms pointing to the ceiling.

Flatten your lower back into the floor (engage your core).

Slowly extend one leg and the opposite arm without letting your lower back arch.

Return and switch sides.

Keep movements controlled and focus on maintaining core engagement.

2. Plank

Classic and effective. Builds isometric core strength.

Coaching Points:

Elbows under shoulders, legs straight, toes tucked.

Engage glutes and quads to create full-body tension.

Keep hips level — don’t let them sag or pike up.

Start with 20–30 seconds and build up over time.

To progress: try plank shoulder taps, feet-elevated planks, or RKC planks.

3. Pallof Press

An underrated anti-rotation exercise that builds serious core stability.

Coaching Points:

Attach a resistance band or cable at chest height.

Stand sideways to the anchor, feet shoulder-width apart.

Press the handle or band straight out in front of you, resisting the urge to rotate.

Hold for 2–3 seconds, return, and repeat.

Keep hips square and brace like you're about to be punched in the gut.

4. Bird Dog

Great for building posterior chain coordination and spine control.

Coaching Points:

Start in a tabletop position (hands under shoulders, knees under hips).

Extend one arm and the opposite leg at the same time.

Pause briefly when fully extended, then return and switch sides.

Focus on balance and avoiding hip/shoulder rotation.

Move slowly and keep the core tight throughout.

5. Hanging Leg Raises or Lying Leg Raises (depending on ability)

Challenging anti-extension movement that targets the lower abs and hip flexors.

Coaching Points (Lying):

Lie flat on your back, legs straight.

Keep lower back pressed to the ground.

Raise your legs to 90°, then lower slowly without letting the back arch.

Coaching Points (Hanging):

Hang from a bar, legs together.

Bring legs up with control, avoid swinging.

Keep tension in your core throughout the movement.

If you can't raise straight legs yet, start with knee raises.

Final Thoughts

Training your core is about function first, looks second.

It supports every other goal — whether you want to lift heavier, reduce back pain, improve posture, or just feel more stable in daily life.

The key? Consistency.

Add 10 minutes of focused core work to your training plan 3–4 times a week, and you’ll feel the difference — not just in your abs, but in how your body performs and feels.