I used to think abs were something you trained just to look good. Six-pack. Aesthetics.
In reality, the core is the first thing we should all be working on. Before legs. Before chest. Before arms.
The core is not just your abs. It's a deep system of muscles around your spine and organs.
Think of it like the chassis of a car. It doesn't matter how powerful the engine is. If the chassis is unstable, you’ll crash at the first curve. Core training is not optional. It’s fundamental. It's where performance, posture and pain prevention all meet.If you’re not training your core, you're just building strength on top of dysfunction.
One of the biggest mistakes I see, even among athletes, is ignoring the root cause of lower back pain.
Almost every single case I’ve worked with in the past 17 years came down to poor core activation.
People stretch their back, massage it, foam roll, even go to physio. But never fix the underlying issue.
A weak or disengaged core means your lower back is doing work it shouldn’t be doing. It's compensating for something else not engaging.
Strengthen your core and 70% of your lower back problems disappear. Not because the pain magically goes away, but because your body finally works the way it was designed to.
You don’t need a posture corrector. You need a core that works. We live in a forward-flexed world.
Phones, desks, driving. The front of the body shortens. The back of the body weakens. But the core is the middleman.
It keeps your pelvis from tilting forward or back. It holds your ribcage from flaring out.
It gives length to your spine without you forcing it.Train your core right and suddenly your neck pain, shoulder tightness and even knee discomfort start to improve.Your skeleton finds its natural position again. Stretch will become a pleasure more than solution to a problem never ending. That's why core is called core. It's the centre of things.
ThThis is the one no one talks about. But it might be the most powerful. The diaphragm is part of your core.
When you breathe well, your core activates naturally. When your core is active, your breathing improves.
It’s a feedback loop. If you’re always chest-breathing or shallow-breathing, your nervous system stays in fight-or-flight.
You feel anxious, tight, drained. But when you activate your core and learn how to breathe deep into your lower ribs, your whole system calms down.
You recover faster. You sleep better. And even your heart rate drops under stress.
Core training is breath training. And breath is everything.
You don’t train core just for the gym.You train core to move better in life. Getting out of bed. Carrying your groceries.
Picking up your kids. A strong core makes it all easier. Less strain. More control. More confidence.I
t gives you that feeling of being "held together." Where your movements are efficient. Where your body supports itself.
Core training isn’t for athletes. It’s for anyone who has a spine and wants to age well.
You don’t need fancy equipment or 20 exercises.
You just need to do the basics well. A more specific one can be tailored around your weak point making it more efficient and maybe even shorter. I will give a general one to try out.
Can be done anytime, anywhere.
Dead Bug – 3 sets of 10 each side
Side Plank – 3 sets of 30 seconds each side
Glute Bridge Hold with Ab Tuck – 3 sets of 20 seconds + 5 tucks
Bird Dog – 3 sets of 10 each side
Hollow Hold – 3 sets of 20–30 seconds
Do this 2 to 3 times a week.
You will notice an overall stabilisation of yourself and improvement of your posture. Remember the goal is learning how to keep engaged for when it matters.
