The Core of Your Wellbeing: Understanding and Training the CORE

The Core of Your Wellbeing: Understanding and Training the CORE

When we hear the word “core”, we often think of abs — but the truth is, the core is much more than that. It’s the powerhouse of our body: a deep, complex system that plays a crucial role in how we move, breathe, and feel every day.

What is the CORE and why does it matter?

As the name suggests, the core is the centre — the foundation — of our body. It helps stabilise the spine, anticipates movement to keep the trunk steady, transfers force between the upper and lower limbs, improves posture and body awareness (proprioception), and protects our internal organs.

Whether we’re walking, lifting groceries, playing sport, or simply ageing well, a strong and functional core is essential for safe and efficient movement throughout life.

What muscles make up the CORE?

You can think of the core as a box formed by the muscles that surround the abdominal cavity:

• Diaphragm – This is our primary breathing muscle and forms the “roof” of the core.

• Pelvic floor – A group of muscles that support the pelvic organs and form the “base” of the core.

• Multifidus – Deep spinal stabilisers that keep the vertebrae aligned and provide feedback on spinal position.

• Transversus abdominis – A deep abdominal muscle acting like a corset, wrapping from the front around to the back.

• Obliques, rectus abdominis, and back muscles – While these are more involved in movement than deep stability, they’re key for controlling and transferring force effectively.

So… how do we train the core properly?

Because the core is made up of muscles with different functions — some deep and stabilising, others more global and movement-focused — it’s important to train both selective activation and integrated strength. Here are a few simple ways to start:

1) Diaphragm activation – Diaphragmatic breathing

Start lying down or sitting comfortably. Place one hand on your chest and one on your lower belly. Inhale slowly through your nose, trying to lift only the hand on your belly. Your chest should stay still.Breathe in for 3 seconds, hold for 1, then breathe out slowly for 3 seconds. Repeat for 5 sets of 5 breaths.

📝 Note: This is for learning to activate the diaphragm at rest. It’s normal to use more of your chest (rib cage and accessory muscles) when exercising or needing more air.

2) Pelvic floor activation

Lie on your back with knees bent to take pressure off the pelvic floor. Imagine gently lifting your pelvic floor upwards — like you're trying to stop the flow of urine.You shouldn’t see or feel much movement externally, and you shouldn’t squeeze your glutes or legs.Hold the contraction for 3–5 seconds, then relax slowly. Do 3 sets of 10 reps.

To progress: try in sitting, standing, walking, or during gentle activity. You can also gradually increase how long you hold.

📝 Tip: If it feels too hard, place a cushion under your hips to reduce organ weight on the pelvic floor.

3) Transversus abdominis activation

Lie on your back with knees bent and spine in neutral. Place your fingertips gently on your lower tummy. Without moving your pelvis or chest, gently draw your belly button inwards — like zipping up a pair of jeans.You shouldn’t see large movements; it’s a deep, subtle contraction.Hold for 3 seconds, then release. Repeat 3 sets of 10 reps.

4) Multifidus activation

Start on hands and knees (tabletop position). Place a small towel (about 5 cm thick) under one knee.Keeping your back flat, gently lift the knee with the towel underneath it until it's level with the other knee. Don’t let your leg move sideways or backwards — lift straight up.Hold for 3–5 seconds, then lower slowly. Do 3 sets of 5 reps per side.

*Photos from Physitrack - Multifidus activation in 4 point kneeling

5) Integrated Core Training

Once you’ve nailed these isolated activations, you can progress to more functional movements that integrate your core in real-life positions, such as:

• Dead bug

• Bird dog

• Planks and side planks

• Pallof press

🎯 The key with all these exercises? Maintain good alignment throughout. Keep your spine and pelvis in a neutral position, and avoid compensating with unnecessary trunk or hip movement.

Final Tips:

✅ Quality over quantity – Don’t rush through reps. Focus on proper technique and deep activation.

✅ Use a mirror – It helps with body awareness and ensures you’re not cheating with compensations.

✅ Don’t hold your breath – This increases blood pressure and reduces oxygen to your muscles.As a general rule: inhale during the easier part of the movement (eccentric phase) and exhale during the effort (concentric phase).Example: In a squat, breathe in as you lower, breathe out as you rise.

✅ If something doesn’t feel right – ask for help!Whether it’s pain, uncertainty about technique, or difficulty activating the right muscles — reach out to a qualified health or exercise professional.

Here at PhysioK, we specialise in musculoskeletal health and offer tailored assessments and treatment plans to suit your goals. Your core is central to your wellbeing — and we’re here to help you build it strong.