We need to talk about your core
And why 10 minutes is all it takes to get stronger
Barrecore, Heartcore, Solidcore, Reformcore, Coreformer, simply Core… Are you even an exercise class in 2025 if you don’t have core in your title?
It’s partly because adding the word ‘core’ to anything instantly makes it sound like more of a thing. And partly because everyone - from gym bros with their six packs to your mum with her pelvic floor - is obsessed with core strength right now.
We all know that we ought to be doing some form of strength training at least twice a week, whether that’s lifting weights at the gym, a strength-focused class like Pilates or barre, bodyweight exercises at home, or even just carrying everyday things like heavy bags or children.
But do we need to specifically focus on our core? What even is our core, really?
I contact Desta Smith, who is Head of Pilates and Barre across Barrecore, Reformcore and TriYoga, for her advice.
What is our core?
A lot of people think that our core refers to our abs, but Desta says it goes waaaaaay beyond that. “It’s all the muscles that surround our torso,” she explains. “The abdominal muscles at the front include the transverse abdominis, which wrap around the torso. Then there’s the erector spinae muscles along the spine, the pelvic floor at the base of the pelvis, and the diaphragm, which controls breathing.”
What are the signs of a weak core?
Two of the big ones are posture and balance, since core strength plays a role in both. (Slouching is a real bugbear of mine, as the kids will attest, having been told to sit up straight for the 30,000th time.) “Another sign can be lower back pain, since the core muscles assist with supporting the spine,” says Desta, before adding a surprising one: “Shortness of breath can be due to a weaker core affecting the diaphragm to work efficiently.”
I’m assuming much of this is particularly important for women?
The short answer is yes. While everyone can benefit from good core strength, the impact of pregnancy, childbirth and peri/menopause means that women in particular ought to focusing on some kind of core strengthening exercise, including for your pelvic floor.
I’ve got ten minutes now. What can I do to improve my core strength?
“Ten minutes is a perfect time to perform a circuit of core exercises,” says Desta, which is reassuring for those of us who are disinclined to spend hours in the gym. Here are six exercises, with links to videos showing correct form. Do each of them for about 45 seconds, and then repeat the circuit again.
Just ten minutes to a stronger core!
Russian Twist
Leg Raises
Bird Dog
4. Side Plank (and number 5 is the same on the other side)
Plank
What else can I do for my core?
Reformer Pilates is brilliant for core strength (and overall strength), but the classes can be pricey. If you have the means, I’d say it’s a worthwhile investment.
But, much like squeezing your pelvic floor - which most of us do, when we remember - you can engage your core by tensing your abdominal muscles literally any time. Try doing it right now! You could relax your tummy as you breathe in and then, as you breathe out, pull your belly button in towards your spine.
Even classic tips like standing on one leg to brush your teeth will help your core. But importantly: “Make it part of your routine,” says Desta, “because consistency is key.”
This week I’m…
Super charging the next three months by taking part in Sober Spring. If you’ve been feeling foggy and lethargic, try a break from booze (20 March to 20 June) and see how you feel (sign up here and they’ll send you weekly motivation and tips)
Planning ahead for my kids’ teenage years by reading The Disengaged Teen: Helping Kids Learn Better, Live Better and Feel Better by Jenny Anderson and Rebecca Winthrope
On to run number 4 of my plan to do 50 runs before the end of August
Did this for the first time today! Going to carry on this 10 minute a day core experiment! Thanks!
I’m in the process of researching as much as I can about the core and pelvic floor, and came across your blog :) I really resonate with your statement “A lot of people that that our core refers to our abs, but… it goes waaaaay beyond that.”!
As an elite track and field athlete and performance coach, I really try to teach my athletes (and remind myself) that it’s NOT ABOUT CRUNCHES! Learning the actions of all the core and pelvic floor muscles is so important to align your body and get the best performances!