Your Core: The Core of BodyWork

I got the ping* to write this blog when I was sitting in the hair-washing chair at the hairdresser. She instructed me to sit back into the sink slowly and then, after the treatment, to come up slowly. I had to serioulsy use my core to do both movements. I asked her how many people could not do this movement and she laughed and said more than you would think...

*Ping: Intuitive sensation when your gut is telling you to do an action. Read how to connect to your intuition for a healthier life.

Your Core is amazing - It’s your body’s center of gravity - It’s responsible for stability, mobility, posture, and even breathing. When your core is not strong, everyday tasks like getting up from a chair, walking up stairs, or standing for long periods can become more challenging and taxing. When you have a strong core, it supports your spine, protects against injury, and helps you move with ease and confidence, not to mention get in a out of a hairdressing chair, haha!

Firstly, Why Core Strength Is Essential as We Age:

• Improves balance and prevents falls

• Reduces back and hip pain

• Enhances tall posture and alignment, which reduces neck and upper back pain

• Allows proper & effiecent breathing. In fact, BREATHWORK will help strengthen your core!

• Makes everyday movement easier (from lifting groceries to reaching high shelves, etc)

  
  

The core is NOT only built in the gym, pilates class or yoga practice, it can be built in your everyday life!

5 Core-Strengthening Habits to Build into Daily Life:

Remember, consistency is more important than intensity. Try incorporating these small habit's into your days and allow the habit to naturally build.

• Stand tall with good posture – Proud chest, Shift the pelvis so its in alignment with your shoulders (men usually have to push the butt out a little and women tuck the bum in a little) Pull your ribs in and gently engage your abdominals throughout the day. This simple habit wakes up your deep core stabilizers.

• Look in a mirror - At your posture: Ears over body, shoulders back and down, hips aligned with shoulders, and a smile on your face!

• Breathe consciously – Diaphragmatic breathing activates your deep core and calms your nervous system. A simple exercise is to put your hands around your ribs. Inhale the ribs in the hands to expand them, exhale push the hands into the ribs to collapse them.

• Sit on a stability ball – Swapping your desk chair or sitting on a ball for a portion of your work day encourages active engagement of your core muscles.

• Walk with intention – Keep your steps steady and your posture aligned. Walking is one of the most underrated core activities when done with awareness.

  
  

3 Effective Core Exercises You Can Do Anywhere:

These movements are safe, efficient, and suitable for all levels. Aim for 2–3 rounds, 2–3x a week:

1. Dead Bug

• Why it works: Builds core stability while protecting the lower back.

• How to do it: Lie on your back with arms extended above you and knees bent at 90 degrees. Slowly lower your opposite arm and leg toward the floor, keeping your lower back flat. Return to start and switch sides.

2. Glute Bridge

• Why it works: Strengthens your glutes and hamstrings while activating the deep core.

• How to do it: Lie on your back, feet hip-width apart, knees bent. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Lower with control.

3. Side Planks (level 1-2-3)

• Why it works: Strengthens 3 of your main core muscles; the transverse abdominis, Obliques, and your stabilizing muscles.

• How to do it: Best to watch the video for progressions. A good tip is to imagine you're pushing yourself against a wall behind you to ensure alignment from the shoulder, hip, knee, and ankle. Stick to level one until you can hold for 45 seconds comfortably - as comfortably as you can in this pose ;)

This follow-along video walks you through ALL THREE exercises - Bridges, Deadbug & Side Planks in real time. I also included a very important exercise for hip health - Clamshells. These 3 exercises will keep your core, hips, and lower back strong and pain-free. Remember, consistency is more important than going hard and trying to do this every day. Start slow and allow the habit to unfold organically.

Final Thoughts:

Your core is more than just a muscle group—it's the powerhouse that supports your entire body. Dedicating a few minutes each day to strengthen it can lead to more energy, improved posture, reduced pain, and greater confidence as you age.

Working with a holistic trainer offers a different approach—one that honours your body, nervous system, and breath. It’s a mindful, personalized experience that goes beyond traditional fitness. Learn why investing in holistic training is truly worth it.

Start small. Stay consistent. Most importantly, listen to your body every step of the way.

If you're curious about how to safely build strength and support your core through functional, holistic movement, I’d love to connect. Reach out or book a session—I’m here to help!

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