How To Strengthen Your Core
- Marissa Tonge
- Jun 4
- 3 min read
How many times have you been in a group fitness class, working out with a personal trainer, or in a dance class where you hear the words "Engage your core". For some of people this might sound like a foreign language. "What does that even mean?", you may be thinking in your head as you suck in your stomach and hold your breath.
Well let's start by defining the core, as it's frequently mistaken for solely the abdominal muscles. The core is actually made up of way more than your abs. The core is made up of a group of muscles that allow you to balance, protect your spine, take the pressure off other parts of the body, and help improve overall strength. Some muscles that make up the core include:
Abdominals
Rectus Abdominis: where we see those visible lines in the abs
Transverse Abdominis: a deep muscle that acts kind of like a corset
Obliques: the sides of your torso that help you twist and bend
Back Muscles
Erector Spinae & Multifidus – support your spine and help with posture
Hips & Glutes
Your glutes and hip muscles help stabilize your pelvis and connect your upper and lower body
Pelvic Floor
These deep muscles support your organs and work with your abs and back to keep your core strong
Diaphragm
This muscle helps you BREATHE, and it’s a key player in core stability too!
Now that you know what your core actually is, let's talk about ways to strengthen it and why that should be your main focus before starting ANY workout program.
The quickest and easiest way to strengthen your core is to first learn how to engage it. Imagine pulling just your navel into your spine, and picturing your midsection becoming rock solid. You can test this out by standing up and trying to lift one knee to your chest first without attempting to engage your core, and then again but while pulling your navel in. Feel the difference?
Automatically engaging the core will help stabilize you and protect your lower back muscles. The more we practice engaging, the more aware we are throughout the day as we move around and do things like carry grocery bags, pick up your baby, or bend down to pick something up. Working on building a strong center of the body can really save you some injuries, muscle pulls and lower back pain. Trust me, it's not fun!
As someone who's suffered from an L-4 & L-5 disc herniation I understand the importance of core strength and incorporating it into all of forms of exercise. When I took clients for 1:1 personal training, I always had them start with the foundations of building balance and stability. What's the point of trying to lift heavy when you can't even hold your own weight evenly? Start simple!
As I continue to build my online programs and in person classes, including dance and fitness training, I want to emphasize how core work should never be skipped (no matter how torturous or boring it may be). Honestly sometimes all you need is a 60 second plank to start your day and it'll activate the muscles that will keep you running for the day.
If you want to build muscle, drop fat, tone up or see visible changes in your body, don't just go for the weights. Go for the calisthenics as well. Train your body to carry it's own weight and you'll see amazing results regardless.
Real Rhythm Dance and Fitness has a wide variety of core workouts to help you feel strong and stable. Check out this one below for core and more!
If you're ready for consistency, accountability, longevity and a program that allows you to show up even with your busy schedule then check out the Summer Body Hotties Challenge! The challenge went live June 2nd, but you can join any time this summer if you need a reset and a boost of confidence. Join the challenge and feel your absolute best this summer!

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