Strong From the Inside Out

When most people hear “core training,” they immediately think of endless sit-ups or holding a plank until their whole body shakes. But here’s the thing: your core isn’t just about abs, and it’s definitely not just about looking good on the beach.

Your core is all the muscles around your trunk—front, back, and sides—that keep you stable and transfer force between your upper and lower body. In other words, it’s the foundation for pretty much everything you do in the gym.

Why core stability matters

• It keeps your back safe during heavy lifts.

• It makes movements like squats, deadlifts, and overhead presses feel stronger and more controlled.

• It even helps with day-to-day stuff—like sitting upright during lectures without slumping.

Try these physio-approved core moves

Forget marathon planks—these exercises actually train your core to do its job:

1. Dead Bugs – Lie on your back, opposite arm and leg lower together. Slow and controlled.

2. Bird Dogs – On hands and knees, reach opposite arm and leg out. Keep hips steady.

3. Pallof Press – Using a cable or band, press straight out from your chest and resist rotation.

4. Side Plank with Reach – Adds shoulder stability and oblique strength.

Start with 2–3 sets of 8–10 reps per side, 2–3 times a week.

Final thoughts

Building a strong core isn’t about chasing a six-pack—it’s about moving better, lifting safer, and staying injury-free. Think of it as your body’s internal scaffolding. Strengthen it, and everything else feels easier.

Need help figuring out which core exercises are right for you? Swing by the physio clinic—we’ll point you in the right direction.

Stay strong,

Tim Chen

Physiotherapist

@ University Physio

Kate Edger Level 3