Many years ago, I was asked to work with a well-known gym chain to update its studio class programme. It sounded simple enough but, in reality, I caused a bit of a stir that it wasn’t giving people what they expected from an abdominal class.
Back then crunches and sit-ups were king, with people expecting to spend most of the session curling up and down in pursuit of that elusive flat stomach. Instead, I asked them to slow down, breathe, consider their posture and connect with their deeper abdominal muscles.
We worked on balance, pelvic stability and controlled, whole-body movement. I vividly remember several people walking out of one of my early classes, disappointed that I wasn’t delivering the endless crunches they had come to expect.
Today, we understand that a strong, functional core is about far more than the muscles we can see and core work has become the foundation of workout success. Your core is your body’s internal support system. It stabilises your spine, supports your posture and helps you bend, twist, lift and move. You use it when carrying the shopping, digging the garden, picking up a child, wrestling an overpacked suitcase from the airport carousel – or attempting to move a piece of furniture you really should have waited for someone else to help with. And something we once talked about far less: your pelvic floor is part of your core, too. It is all connected.
Imagine your core as a cylinder. Your diaphragm forms the top, your pelvic floor the base, and your deep abdominal and back muscles wrap around the middle. 

Together, they help stabilise your body and manage pressure within your abdomen. One particularly important muscle is one you can’t see: the transversus abdominis (TRA). It’s the deepest abdominal muscle, wrapping around your middle like an internal corset. That’s why effective core training is not about completing hundreds of crunches, it’s about teaching your muscles to work together to support your whole body.

Your core curriculum is as follows: 
1. Pelvic floor + deep core connection
Lie on your back with your knees bent and feet on the floor. As you exhale, gently lift your pelvic floor and draw your lower abdomen inwards. Release as you inhale.

2. Dead bug / toe taps
Lie on your back with your hips and knees bent. Slowly lower one foot towards the floor, then return it to the starting position. Alternate sides while keeping your pelvis and ribcage steady.

3. Clams
Lie on your side with your knees bent and feet together. Keeping your pelvis still, lift and lower your top knee. Repeat on the other side. This is excellent for hip and pelvic stability.

4. Bird dog
Start on all fours with your hands beneath your shoulders and knees beneath your hips. Extend one arm and the opposite leg, then return to the starting position. Alternate sides without allowing your trunk or pelvis to wobble.

5. Side-lying leg lift
Lie on your side with your legs extended. Keeping your waist long and pelvis stable, lift and lower your top leg with control. Repeat on the other side.

6. Single-leg balance
Stand tall on one leg with your pelvis level and supporting knee soft. Hold the position, then progress by moving your arms or free leg while maintaining your balance.

7. Glute bridge
Lie on your back with your knees bent and feet hip-width apart. Press through your feet to lift your pelvis, keeping your ribs relaxed and abdomen gently engaged. Lower with control.

8. Modified side plank
Support yourself on one forearm and your knees. Lift your hips to create a long line through your body, then lower with control. When you’re ready, progress to a full side plank with straight legs.

Ultimately, a strong core isn’t about achieving a six-pack. It’s about building a body that quite literally has your back.

So get cracking!

Sarah Maxwell is a multi award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com 
Get in touch via email at sarahmaxwell@mail.com 
and on social
@sarahmaxlife