Core strength: What is it and why is it important

Lawrence King

Director of Partnerships, Hussle

19 August 2026

Most people have heard of core exercises or core strength, but what does this actually mean? Your core is much more than your stomach muscles or abs, it’s a whole group of muscles around your torso, back, pelvis, and down into your hips that stabilise your body, and help you move better.

A strong core can support better posture, balance, and movement, making daily activities feel easier.¹ Core strength matters at every stage of life. Your workouts might look different depending on age, fitness level, or whether your body has been through pregnancy, but everyone can benefit from a stronger core.

What does your core do?

Your core is your body's central support system. The abdominal muscles work alongside muscles in your back, hips, diaphragm, and pelvic floor to stabilise your spine and pelvis as you move.

This helps you:

Maintain good posture
Lift, carry and bend safely
Improve balance and coordination
Transfer power between upper and lower body
Exercise with better control
Support your spine during movement²

You’ll be glad to hear that having a strong core isn't the same as having visible abs. You can have excellent core strength without a six-pack. Conversely, focusing on the aesthetics of your midsection can mean you’re missing the bigger picture.

5 benefits of improving your core strength

1) Better posture

Your core helps support your spine and pelvis, making it easier to maintain alignment sitting, standing and moving.

2) Improved exercise performance

Whether you're running, swimming, playing tennis, or lifting weights, your core helps transfer force, and better stability can mean more efficient movement.³

3) Everyday strength

Your core is working whenever you pick up shopping, carry a suitcase, get out of the chair, or lift something from the floor. Training your core can make these everyday movements easier and guard against back pain too.³

4) Balance and stability

Core strength contributes to how you control your body, particularly when changing direction, walking on uneven surfaces, or standing on one leg (which happens more often than you think).

5) Injury prevention

Good core control can help during activities that carry injury risk – like gardening and DIY. It’s no guarantee against injury but can help your body cope with physical demands.

How to strengthen your core

You don't necessarily need to do abdominal crunches to build a strong core. In fact, some of the best core exercises aren’t sit-ups at all.

Here’s how to train those muscles the modern way.

Dead bug: Lie on your back with your knees bent and fingers pointing to the ceiling. Slowly extend the opposite arm and leg, keeping your torso stable, then bring them back to the start position, then do the opposite side.

Bird dog: On all fours, extend one arm forward and the opposite leg backward, keeping your hips and shoulders level.

Glute bridge: Lie on your back with your knees bent. Press through your feet to lift your hips, keeping your body controlled. Squeeze your bottom at the top.

Plank: Support yourself on your forearms and toes (or knees). Keep your body in a straight line without letting your lower back sag or hips point upwards.

Pallof press: With both hands, hold a resistance band or cable fixed at chest height and turn so your body is facing 90° from the fixing. Press both hands away from your chest and resist the pull that wants to rotate your body.

Pick 2-3 of these and do them 2-3 times a week for a minute each.
Focus on controlled movement,
and add in more exercises or longer durations as you get stronger.

Core strength for pregnancy and beyond

Pregnancy can change the way your core functions. As a baby grows, the abdominal muscles and connective tissue stretch, and your posture and centre of gravity change.

Pregnancy and childbirth can also place significant demands on the pelvic floor. The NHS recommends abdominal and pelvic-floor exercises during pregnancy, with appropriate modifications as your pregnancy progresses.

After delivery, rebuilding core strength is about restoring function rather than trying to get your pre-pregnancy body back. Some women experience separation of the abdominal muscles (diastasis recti), gentle deep abdominal and pelvic-floor exercises can help.

If you experience pain, significant abdominal separation, pelvic-floor symptoms, or you’re not sure which exercises are appropriate, speak to your GP or a qualified women's health physiotherapist who specialises in post-partum.

Core strength exercises for men

There isn't a fundamentally different set of core exercises for men. Build strength progressively, train the muscles around your torso, and focus on how your core functions before what it looks like.

For men who lift weights, play sport, or want to stay strong, core training can be really useful for stability, balance and controlled movement. The best core routine is the one that fits your goals, your body, and suits the activities you enjoy.

Build a stronger core for life

Core strength training shouldn’t mean a separate workout. It’s usually better to incorporate it into other training or even into daily life, so your core learns how to work with your normal movements.

Add 2-3 exercises to your usual strength routine or spend 10 minutes working on your core a couple of times a week.

A strong core is about having a body that feels stable and can support you in whatever you want to do – in the gym, in sport, and in life.