Strengthen your core
I’ve been training in the gym now for over a decade, but I feel the most comfortable and confident in my ability in this present moment. This isn’t just because I’ve been training for longer—it’s because I now understand how all the different elements of my body work together to create strength, stability, and dynamic movement. Rather than just focusing on individual muscle groups, I’ve learned how to engage my entire body as a system, which has completely changed the way I train.
Before becoming a fitness trainer, I struggled with poor posture and persistent pain. I’d often feel discomfort in my lower back when performing deadlifts or ab exercises, and I’d experience tightness in my shoulders, hips and knees, especially when running. On top of that, my breathing patterns were inconsistent—I wasn’t exhaling properly during exertion, and my breaths were often shallow, which meant I wasn’t maximising my performance. At the time, I didn’t realise how much these issues were connected.
Looking back, I also didn’t fully understand the difference between the ‘core’ and the ‘abs.’ Like many people, I used these terms interchangeably, assuming they referred to the same thing. But in reality, they play very different roles in movement and overall strength.
So, let’s dig a little deeper into those differences and break down what sets the core apart from the abs.
The abdominal muscles (abs) are a specific group of muscles located in the front of your torso between the ribcage and pelvis, including the rectus abdominis, obliques, and transversus abdominis. These muscles are primarily responsible for flexing, rotating, and stabilising the trunk. In isolation exercises like crunches, leg raises, and planks, the focus is on directly engaging the abdominal muscles, with each playing a specific role in flexion, rotation, and stabilisation.
On the other hand, the core is a broader term that encompasses not only the abdominal muscles but the muscles in the lower back, hips, and pelvis. It includes the deeper stabilising muscles, like the erector spinae, multifidus, and diaphragm, that support your spine and help to support balance, posture, and movement. During compound lifts such as squats, deadlifts, and overhead presses, your core acts primarily as a stabiliser assisting in the transfer of force. The core muscles, including the deeper layers like the transverse abdominis and the muscles in the lower back, work to maintain spinal alignment and protect the body from injury.
While the abs are part of the core, the core as a whole plays a vital role in overall stability and functional movement, not just aesthetics. A strong core ensures proper alignment, prevents injury, and enhances performance in a variety of physical activities.
I feel it’s important to highlight the difference because commonly clients make requests for flatter stomachs and visible abs with very minimal core strength to back this up. Whilst there isn’t anything wrong with this request as such, it is usually based solely on aesthetics, which can overlook the deeper, more functional benefits of a strong core. Focusing solely on visible abs without building a solid foundation of core strength can lead to imbalances, poor posture, and even injury in the long run. Achieving a flatter stomach or visible abs may come with fat loss and consistent exercise, but strengthening the entire core is essential for overall health, better movement mechanics, and improved performance in both daily activities and athletic endeavors.
Here’s why building a strong core is a game-changer:
Improved Posture: Strengthening your core muscles can alleviate and prevent lower back pain as a strong core supports your spine and helps you improve and maintain proper spinal alignment. It reduces the risk of slouching or developing poor posture habits, especially when sitting or standing for long periods.
Improved Breathing: A strong core supports the diaphragm, allowing for deeper, more efficient breathing. Deep breathing moves the diaphragm downward, creating space in the abdomen for blood to flow back to the heart more efficiently activating the parasympathetic nervous system, which promotes relaxation and reduces the body's stress response (fight-or-flight mode). This can lower levels of cortisol, helping to reduce anxiety and calm the mind.
Injury Prevention: A strong core helps stabilise the body during physical activity, reducing the likelihood of injuries, particularly in the lower back, hips, and pelvis. When performing unilateral exercise movements it is crucial to keep the core braced for maintaining balance. This is particularly helpful in preventing falls, especially as you age.
Improved Digestion: The core muscles surround and support the digestive organs, and strengthening them can help improve digestion by encouraging better blood flow and aiding in the movement of food through the digestive tract. The abdominal muscles play a role in the process of peristalsis, the wave-like contractions that move food through the stomach and intestines. By strengthening these muscles, you can help improve the efficiency of digestion and prevent issues like bloating or constipation.
Enhanced Flexibility and Mobility: A strong core allows for greater flexibility in the hips and pelvis, contributing to a better range of motion, especially in activities that involve twisting, bending, or reaching. It helps ensure that your body moves in a coordinated and efficient manner, reducing the strain on other muscles and joints.
If you’re unsure where to start, here are some functional exercises that engage the entire core I would recommend, improving stability, strength, and overall movement efficiency. The key is to take it slow, ensuring your core stays engaged, your spine remains neutral, and you prioritise good form over high reps.
Think quality over quantity.
Dead bugs are a simple but effective exercise for core stability and coordination. Keep your lower back pressed into the floor as you extend the opposite arm and leg.
Glute bridges engage the core, glutes, and lower back, improving hip stability and posture. Focus on squeezing your glutes at the top.
Bird dog is a great movement for core control and balance. Extend one arm and the opposite leg while keeping your spine neutral.
Pallof press is a standing core exercise that strengthens anti-rotation muscles, improving stability. Use either a resistance band or a cable machine.
Side planks strengthen the obliques and improve lateral stability. Beginners can start with knees on the ground for more stability.
Farmer’s carry improves overall core stability and grip strength. Hold a weight (dumbbells or kettlebells) in each hand and walk slowly while keeping your core braced and posture tall.
Kettlebell swings are a dynamic movement that engages the core, glutes, and lower back. Start with a light kettlebell and focus on using hip power rather than lifting with your arms.
Single-leg romanian deadlifts strengthen the posterior chain and challenge core stability. Use body weight or a light dumbbell to start, keeping your back straight as you hinge at the hips.
Try adding these exercises into your routine and feel the difference. If you need guidance, coaching, or a structured plan, drop a comment below—I’d love to help you build a core that supports you in every aspect of life!
While visible abs might be a goal for many, true strength starts from within. A strong core is the foundation for better movement, injury prevention, and overall performance—not just aesthetics. By shifting your focus from isolated ab exercises to full-core engagement, you’ll build a body that’s stronger, more balanced, and capable of handling life’s demands.
It’s time to ditch the 100-crunch challenges and start training smarter. Build a core that serves you for a lifetime—both in and out of the gym.