Article by – Chrissy Newall – Owner, Coach and Group Fitness Instructor
When people think of “core training,” visions of endless crunches and six-pack abs often come to mind. But your core is so much more than the muscles you can see in the mirror — and strengthening it could be one of the best things you do for your body, whether your goal is to ease back pain, improve your posture, or get better at your favorite activities.
What Is Your Core, Really?
Your core includes everything from your hips, glutes, lower back, and deep abdominal muscles to your diaphragm and pelvic floor. It’s responsible for stabilizing your body, protecting your spine, and powering nearly every movement you make — from lifting a bag of groceries to swinging a golf club.
Why Core Strength Matters:
- Back Pain Prevention: A strong core helps support your lower back, reducing the risk of injury and discomfort.
- Better Balance & Stability: Whether you’re hiking, biking, or playing with your kids, core strength helps you stay steady and move efficiently.
- Everyday Strength: From standing up out of a chair to carrying heavy objects, a well-trained core makes daily tasks easier.
- Improved Athletic Performance: If you play sports, lift weights, or just enjoy an active lifestyle, core strength boosts power and control.
Trending Right Now:
Fitness experts are shifting focus toward “anti-movement” core exercises — moves like planks, dead bugs, and Pallof presses — which train your core to resist unwanted movement. This helps protect your spine and build true, functional strength.
3 Simple Moves to Try
1. Dead Bug
A great core stabilizer that teaches your abs to control movement through your limbs without straining your lower back.
How to Do It:
- Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees over your hips.
- Brace your core (like you’re about to get punched in the stomach).
- Slowly extend your right arm and left leg toward the floor at the same time.
- Keep your lower back flat against the ground.
- Return to the starting position and repeat on the other side.
Do: 3 sets of 8–10 reps per side.
2. Pallof Press
This “anti-rotation” move targets deep core muscles and improves stability.
How to Do It:
- Stand sideways to a cable machine or resistance band anchored at chest height.
- Hold the handle or band with both hands at your chest.
- Step away from the anchor point to create tension, feet shoulder-width apart.
- Brace your core and press your hands straight out in front of your chest.
- Hold for 2–3 seconds, resisting the pull of the band.
- Slowly bring it back in.
Do: 3 sets of 10 reps per side.
3. Side Plank
A killer move for your obliques, shoulders, and hips.
How to Do It:
- Lie on your side with your elbow directly under your shoulder, legs stacked.
- Lift your hips off the ground, creating a straight line from head to heels.
- Keep your top hand on your hip or extended up.
- Hold for 20–30 seconds, then switch sides.
Make it harder: Lift your top leg or reach your arm overhead.
Do: 3 rounds per side.
Final Thought:
Core training isn’t about chasing six-pack abs — it’s about building a foundation for everything else you do. Whether your goal is less back pain, better posture, or a stronger squat, a few minutes of smart core work a few times a week can pay off in a big way.
Ask one of our trainers for a quick core tune-up or a personalised set of exercises!