Why Core Strength Is More Important Than You Think
If you’ve ever thought about core training, you probably imagined a gruelling routine involving loads of sit ups with the sole purpose of shifting that stubborn belly fat.. However true core strength goes far beyond the aesthetics of a flat stomach - and let’s face it - once you reach a certain age (and especially if you’ve had kids), that aspiration seems just a tad unrealistic. Core strength is the foundation of nearly every movement your body makes and plays a vital role in overall health, injury prevention, and physical performance.
In this blog, I’ll break down what core strength really means, why it matters, and how to start building it.
What Is Core Strength?
The core isn’t just your abdominal muscles. It includes the entire trunk area - front, back, and sides. That means your:
Rectus abdominis (the “six-pack”)
Obliques (sides of your torso)
Transverse abdominis (deep abdominal muscle)
Erector spinae and multifidus (lower back muscles)
Pelvic floor muscles
Diaphragm
Hip flexors and glutes
Together, these muscles stabilise your spine and pelvis, helping you maintain balance, posture, and power.
Why Core Strength Matters
1. Injury Prevention
A strong core helps protect you from back pain and overuse injuries. It supports proper alignment and movement patterns, reducing stress on joints and ligaments.
2. Better Posture
Core muscles hold your spine erect and stable. Without them, slouching becomes the default, which can lead to long-term issues like chronic pain or nerve impingement.
3. Improved Athletic Performance
Whether you're lifting weights, running, swimming, or playing sports, your core connects your upper and lower body. A strong core means more power, balance, and efficiency.
4. Everyday Functionality
Bending, twisting, standing up, reaching, even breathing - all involve your core. A strong core makes daily life easier and safer, especially as we age.
5. Improved bladder control
Strong pelvic floor muscles help prevent stress urinary incontinence - leakage of urine during activities that increase abdominal pressure (e.g., lifting, jumping, or sneezing), which unfortunately becomes a lot more common as we age.
Signs Your Core Might Be Weak
Lower back pain
Poor posture or slouching
Difficulty with balance
Trouble holding a plank or doing push-ups
Fatigue during basic activities
If these sound familiar, it might be time to prioritise core work.
Best Core Strengthening Exercises
You don’t need fancy equipment or endless crunches. Effective core training focuses on stability, control, and resistance. Here are some of the exercises I aim to get my clients doing well:
🔹 Plank
Targets the entire core. Start with short holds, in modified versions on the knees if necessary, and gradually increase time.
https://www.youtube.com/watch?v=pvIjsG5Svck&list=PL6PavRVKmzUPOh3zoGNfl_6oDQbeP6vJg&index=7
🔹 Dead Bug
Great for activating deep core muscles while protecting the spine.
https://www.youtube.com/watch?v=g_BYB0R-4Ws&list=PL6PavRVKmzUPOh3zoGNfl_6oDQbeP6vJg&index=20
🔹 Balancing Tabletop
Improves balance and core coordination.
https://www.youtube.com/watch?v=9CGaazu_FaI&list=PL6PavRVKmzUPOh3zoGNfl_6oDQbeP6vJg&index=6
🔹 Glute Bridge
Strengthens the glutes and lower back - key components of the posterior chain.
https://www.youtube.com/watch?v=_leI4qFfPVw&list=PL6PavRVKmzUPOh3zoGNfl_6oDQbeP6vJg&index=10
🔹Supine Hip Twists
Add rotational strength, which is crucial for real-world movements.
https://www.youtube.com/watch?v=TeAhhVD2q1c&list=PL6PavRVKmzUPOh3zoGNfl_6oDQbeP6vJg&index=11
🔹 Pelvic Floor Contractions
Regular pelvic floor exercises (intentional tightening of the pelvic floor muscles) can help improve bladder control.
Building Core Strength Safely
Start slow: Focus on form and control over reps.
Engage your core: Practice drawing your belly button toward your spine.
Breathe: Don’t hold your breath during exercises.
Be consistent: 10-15 minutes, 3-4 times a week can make a huge difference.
Final Thoughts
Core strength isn’t just about looking fit - it’s about feeling strong, moving well, and staying injury-free. Whether you’re wanting to improve your overall strength and fitness or someone who just wants to feel and move better day to day, a strong core is the starting point.
