There was a time I genuinely believed that a few crunches and a quick ab circuit were enough to “work my core.” If it burned, I assumed it was doing something. But it wasn’t until I started waking up with a stiff lower back, and catching myself slumping at my desk by mid-morning, that I realised… I was missing the point entirely.

Core strength isn’t just about visible abs. It’s about how your body holds itself—how it moves, stabilises, breathes, and even rests. And once I started training my core in a more intentional way, things changed. I didn’t just feel stronger—I felt more capable. More is supported in everyday life.

Here are the exercises that made that shift possible.

1. The Front Plank: My First Wake-Up Call

I still remember my first proper plank. Not the half-hearted ones I used to do between sets, but the real deal—elbows shaking, core lit up, mind racing to count down the seconds. It was humbling.

But that challenge? It taught me so much. The front plank became my benchmark for stability and mental focus.

Start in a push-up position, with your feet together and hands slightly wider than your shoulders. Engage your abs, squeeze your glutes, and imagine a long line running from your head to your heels. Resist the urge to let your hips sag or spike. Steady is the name of the game.

What helped me most? I imagine my belly button pulling in towards my spine. That one mental cue fired up muscles I didn’t even realise I had.

2. Side Plank: Strength I Didn’t Know I Lacked

When I first attempted a side plank, I toppled almost instantly. I’d never paid much attention to my obliques—and it showed.

Lie on your side, forearm on the floor, feet stacked or staggered. Lift your hips, forming a straight line from head to heels. Hold for 30 seconds on each side.

The more I practised, the more I noticed: walking felt smoother. My balance improved. Even carrying shopping bags became less of a strain on my back.

Want to level up? Try lifting your top leg slightly, or adding a small pulse. But only if you can do it without losing form. These aren’t just core muscles—they’re posture muscles, too.

3. Ball Exchange: Coordination Meets Core

This one looked easy. Lie down, lift your arms and legs, and pass a ball between them. Simple, right?

Wrong.

The first few times, I fumbled through it. My arms and legs didn’t know what they were doing. But once I slowed it down—really focused on the control—that’s when it clicked.

Start on your back, with your arms overhead and a ball in hand. As you lift your arms and legs, meet in the middle to pass the ball to your feet. Then lower both—slowly. Don’t let them touch the ground. Repeat.

It’s like core choreography. And when you hit your rhythm, it’s actually quite fun.

4. Sit-Up with a Twist: A Classic, Upgraded

This one gave my usual ab routine a much-needed refresh. The twist adds a layer of complexity that engages your whole torso—not just the front.

Lie on your back, knees bent. As you sit up, rotate so your left elbow reaches towards your right knee. Then switch sides.

I learned (the hard way) not to yank on my neck. Keep your hands light behind your head and let your core do the lifting. It’s a move that rewards patience and control.

5. Single-Leg Hip Raise: Glutes + Core in Harmony

I tried this expecting a mild core burn. What I got was a full-on glute wake-up call. It’s one of those exercises that looks simple but works deep.

Lie on your back, knees bent. Lift into a bridge, then extend one leg while keeping your hips lifted. Lower and repeat on the other side.

The key? Push through your grounded heel. It’s a small shift that keeps your form solid and your back safe. Done properly, this move links your lower body and core in a way that feels, honestly, kind of empowering.

6. Russian Twists: Twist With Intention

There was a time I powered through these like I was racing the clock. But all I got was sore hip flexors.

Slowing down changed everything.

Sit with knees bent, lean back slightly, and hold a medicine ball (or just clasp your hands). Twist side to side, keeping your spine long and chest open.

One subtle trick? Exhale with each twist. That breath control helps you engage deeper and stay centred.

7. Mountain Climbers: Core Burn Meets Cardio Kick

Whenever I need a quick energy burst—or want to finish strong—I turn to mountain climbers. They tick so many boxes: core engagement, cardio, and coordination.

Start in plank, then drive your knees in one at a time like you’re sprinting horizontally. Keep your back flat and your hips low.

They’re harder than they look, especially when you focus on form. But after a few rounds, my whole body feels switched on. And a little breathless, in the best way.

What I’ve Learned

Core strength isn’t about chasing a six-pack. It’s about feeling stable in your own body. It’s about walking taller, sitting straighter, and moving with more ease. These exercises helped me build strength I could actually feel—not just in the gym, but in life.

And honestly? That’s the kind of strength that matters most.

Start wherever you are. Take it slow. And give your centre the attention it deserves.

You’ll be surprised how much changes when you feel strong from the inside out.