Your core is more than your abs. It's the muscles around your middle that keep your spine steady when you lift, carry groceries or chase a toddler. Training it well makes every other workout feel more solid.
First, the honest part
Core training makes you stronger and steadier. It can't burn belly fat from one spot. Nobody can spot-reduce fat. How visible your abs are depends mostly on your overall body fat, plus sleep, food and genetics. Train your core for strength, and let your overall training and eating handle the rest.
Learn to brace
- Lie on your back with your knees bent.
- Breathe in through your nose and feel your ribs and belly widen.
- Breathe out slowly and feel your ribs drop and your belly gently tighten, like zipping up snug jeans.
- Keep that light tension while you keep breathing. That's your brace. You'll use it in every move below.
Never hold your breath. Breathe out on the hardest part of each rep.
Five moves to start with
| Move | Sets × reps | Focus |
|---|---|---|
| Dead bug | 3 × 8 per side | Lower back stays gently on the floor |
| Forearm plank | 3 × 20–30 seconds | Knees down if you need to |
| Side plank (knees down) | 2 × 20 seconds per side | Push your hips forward |
| Glute bridge | 3 × 12 | Squeeze for 2 seconds at the top |
| Bird dog | 2 × 8 per side | Keep your hips level |
Rest 30–45 seconds between sets. Finish each set feeling like you could do one or two more good reps. If your lower back arches or your hips sag, the set is over.
How often?
Two or three times a week is plenty, with a rest day in between. You can do it on its own or add it to the end of your regular workouts. When a move feels easy, add a rep or five seconds before moving to a harder version.
What to skip (for now)
- Hundreds of crunches. They train one small part of your core and won't flatten your stomach.
- Moves that hurt your lower back. Use an easier version or shorten the range.
- Holding your breath through planks.
If you're postpartum
Get the all-clear from your doctor and, ideally, a pelvic health physiotherapist first. Watch for doming or bulging along the middle of your belly, leaking, or heaviness in your pelvic floor. If you notice any of these, stop and get checked.
Want a full plan?
Core Strong 6 is our 6-week core program: three 20–30 minute sessions a week, three phases that get harder, and an easier and harder version of every move. All you need is a mat, plus one optional dumbbell and a band. Find mats and bands in Yoga & Mobility and Functional & Core.
This article is general information, not medical advice. Check with a doctor before starting a new exercise program and stop if you feel pain.