You pick up a suitcase, reach into a high cupboard or stand on one leg to put on your shoes. These everyday movements may seem unrelated, but they all rely on your core to keep you steady and in control.
Your core is a network of muscles across your abdomen, back, pelvis and diaphragm that work together to support movement. When it could use more strength or endurance, you may notice it through changes in balance, posture, stability or how easily you move.
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1. Your lower back takes over during leg exercises
Ever tried lowering your legs during an ab exercise and felt your lower back doing most of the work? This can happen when your abdominal muscles aren't quite keeping your pelvis and trunk steady as your legs move.
Test it: Lie on your back with your knees bent and feet on the floor. Place your hand flat under your lower back. As you slowly lower one leg towards the floor, notice whether your back stays in contact with your hand or lifts away from it.
Fix it: Start with dead bugs or heel taps. The point isn't to keep your back pressed aggressively into the floor. Instead, focus on coordinating your breathing, abdominal muscles and leg movement.
A study published in the Journal of Applied Physiology in 2000 found that the diaphragm and transversus abdominis, one of the deeper abdominal muscles, are active when limb movement challenges trunk stability. Basically, these muscles help brace and steady your midsection when your arms or legs are moving.
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2. Holding a plank feels harder than expected
Your ability to maintain a steady plank while breathing comfortably gives you an idea of how well your core can stabilise your trunk and maintain that support over time.
Test it: you can set your phone up to record you from the side and hold a forearm plank for 15-20 seconds. Watch the recording afterwards: Do your hips stay reasonably level? Can you maintain the position while breathing normally? Does your lower back dip, or do your shoulders start creeping towards your ears as you tire?
Fix it: Try incline planks with your hands on a sturdy bench or table, or keep your knees on the floor. Hold for 15-20 seconds, rest, and repeat for a few rounds.
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3. Your balance feels unsteady on one leg
Your core helps keep your pelvis and trunk stable when your weight shifts from two feet to one. That’s because single-leg exercises challenge your core to stabilise your pelvis and trunk while one leg supports your body, something a traditional crunch doesn’t test in the same way.
Test it: Lift one foot off the floor and try to balance for around 20-30 seconds. Repeat on the other side. A little wobbling is perfectly normal. Instead, notice whether your torso leans significantly, your hips shift from side to side or you need to put your foot down repeatedly.
Fix it: Start with supported single-leg stands. Once you feel comfortable, progress to step-ups, split squats or single-leg deadlifts. A 2022 systematic review and meta-analysis in the Journal of Sports Sciences found that strengthening your core can help you stay steadier and more balanced while you move, especially when your body is shifting or changing direction.
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4. Your body shifts when you lift or carry something
Your core has an important job when you carry a suitcase, pick up a laundry basket or carry your groceries home: it helps transfer force between your upper and lower body.
Test it: Pick up a light-to-moderate weight in one hand; a dumbbell, water bottle or grocery bag will do. Walk slowly for 20-30 seconds. Can you keep your torso relatively upright without leaning towards the weight? Switch sides and compare.
Fix it: Try suitcase carries. Hold a manageable weight in one hand and walk slowly while keeping your shoulders and hips level. Start with 20-30 seconds per side and build from there. You can also use farmer's carries, where you hold a weight in each hand.
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5. Your hips move more than your trunk during a bird dog
The bird dog looks simple: get on all fours and extend one arm and the opposite leg. But keeping your torso steady while your limbs move independently requires a surprising amount of control.
Test it: Get onto your hands and knees. Slowly extend your right arm and left leg. Hold briefly, return to the starting position and switch sides. Did your hips rotate? Did your lower back arch? Did you have to rush through the movement to stay balanced?
Fix it: Make the movement smaller. Instead of extending your entire arm and leg, start by lifting just one hand or sliding one leg backwards. You can also try Pallof press, a standing exercise that trains your core to resist rotation. To do one, attach a resistance band to a sturdy anchor at about chest height. Stand sideways to the anchor, hold the band with both hands close to your chest, then press your hands straight out in front of you without letting your torso twist towards the anchor. Bring your hands back to your chest and repeat. Do the same number of repetitions on both sides.
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6. You find it difficult to brace without holding your breath
Your core isn't designed to stay clenched all day. It needs to adjust its level of tension depending on what you're doing, and breathing is part of that process.
Try it: Lie comfortably on your back with your knees bent. Place your hands around the sides of your lower ribs. Breathe in slowly and notice your ribs expand. As you breathe out, gently engage your abdominal muscles without sucking your stomach in as hard as possible. Can you maintain that gentle engagement while continuing to breathe?
Fix it: Practise slow diaphragmatic breathing for a few breaths before exercises such as dead bugs, bridges or squats. Think of the feeling as gentle support rather than a hard squeeze.
A research published in the Journal of Applied Physiology in 2000 found that diaphragm activity changes with both breathing and limb movement when trunk stability is challenged.
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7. You tire quickly during movements that involve your whole body
Core strength isn't only about how much force you can produce. Endurance matters too. Can your trunk continue to provide support as you get tired?
Test it: Try 8-10 slow bodyweight squats. Can you maintain a comfortable, consistent movement? Or does your torso start leaning, your balance change or your movement become noticeably less controlled?
Fix it: Build your core endurance alongside your overall strength. Glute bridges, squats, bird dogs, side planks and loaded carries, such as farmer’s carries or suitcase carries, are all useful options.
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A strong core isn't about having the hardest abs workout or holding a plank for five minutes. It's about having enough strength and control to support the way you move.
So test a few movements, notice what feels easy and what could use some practice, and build from there. Your core doesn't need to be perfect. It just needs to keep getting stronger for the things you ask it to do.
Ready to build a stronger core? Try a guided workout with our digital classes and make core strength part of your regular routine.
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