The Core of It All: How to Build Strength, Boost Energy & Feel Good in Your Body

Let’s talk about your core—because it’s so much more than abs. 🌟

Bird Dog Crunch

A strong core is the foundation of a healthy, active lifestyle. It supports your everyday movement, improves your posture, helps prevent injury, and makes everything from yoga flows to lifting groceries feel more powerful and aligned.

• Weak core muscles often lead to poor posture and compensatory movement patterns, which can strain the lower back.

• Studies show that core strengthening, especially Transverse Abdominis activation, can reduce lower back pain and prevent it from returning.

  • *McGill, S. M. (2001). Low back stability: from formal description to issues for performance and rehabilitation. Exercise and Sport Sciences Reviews, 29(1), 26–31.

Whether you're brand new to fitness or already flowing through arm balances, building core strength is a game-changer—and the best part? You don’t need a gym or fancy equipment to get started.

Why Core Strength Matters

Think of your core as your body's powerhouse. It’s not just your abs—it includes your lower back, hips, pelvis, and deep stabilizing muscles. When these muscles are strong and working in harmony, they help you move better, breathe deeper, and live with less pain.

Here’s what you’ll gain when you start building real core strength:

✨ Better Posture – Say goodbye to slouching and hello to that lifted, confident stance.

✨ Stronger Yoga Practice + Workouts – Whether you're flowing or strength training, a stable core means more control, power, and grace.

✨ Injury Prevention – Reduce strain on your lower back and joints with muscles that support and stabilize you.

Breathwork Supports Core Activation

The diaphragm is actually part of your core!

Coordinating breath with movement (like exhaling during exertion) helps engage deep core muscles like the TVA and pelvic floor.

Conscious breathing also supports mind-body awareness, posture, and nervous system regulation.

When you pair breath with core movement, you’re not just working muscles—you’re syncing your body and mind. This is the yoga.

💪 Simple Core Exercises to Get You Started

Let’s make it simple and actionable. These exercises are beginner-friendly, effective, and can be done at home with zero equipment.

🧱 Plank

Your go-to isometric move.

• Start on your hands or forearms and toes, keeping your body in a straight line. You can also start with your knees down, being sure to keep your hips in line with your body and thighs

• Engage your core and hold. Start with 20–30 seconds and build up from there.

Think of it as one step closer to your goals—every second counts!

High Plank Pose - Phalakasana

Knees Down Plank

Forearm Plank

Check out this post on polishing up your plank pose.

🐞 Dead Bugs

Weird name, awesome results. When you activate your transverse abdominis in Dead Bugs, you’re bracing your spine like your own built-in weight belt—super powerful for posture and injury prevention

How to:

• Lie on your back with arms and legs lifted.

• Slowly lower opposite arm and leg while keeping your core tight and your back flat.

• Alternate sides for 10–15 reps per side.

It’s all about control, not speed. Keep it slow and intentional.

Sarah Demonstrates Dead Bugs for Core Strength and Stability

🔁 Russian Twists

For those obliques (and that satisfying burn).

• Sit with knees bent, lean back slightly, and twist your torso from side to side.

• For extra challenge, lift your feet or add a weight.

Pro tip: Inhale at center, exhale on each twist to really activate your core.

🗓️ Build a Weekly Core Routine

The key is consistency, not perfection. Here’s a sample routine you can start with:

• Warm-Up (5–10 min): Gentle cardio like walking, jumping jacks, or sun salutations

• Workout (20–30 min):

  • Plank – 3 rounds

  • Dead Bug – 2 sets of 10–15 reps per side

  • Russian Twists – 3 sets of 20 twists

• Cool Down (5–10 min): Core stretches like Cobra Pose, Cat-Cow, or Supine Twist.

  
  

💬 Track your progress.

Celebrate your wins, no matter how small...Whether that’s holding a plank for 10 more seconds or feeling more stable in your yoga practice.

🥗 Nutrition That Supports Core Strength

Ever hear: "Abs are built in the kitchen"? You can’t out-crunch a poor diet.

Fuel your body with whole, nourishing foods that support recovery and strength:

• Lean Proteins – tofu, tempeh, beans, eggs, or fish

• Healthy Fats – avocado, olive oil, nuts, seeds

• Complex Carbs – sweet potatoes, brown rice, quinoa

• Colorful Veggies + Fruit – for essential vitamins, fiber, and hydration

  
  

And don’t forget your water! Hydration keeps your muscles happy and your energy up.

🧠 Strong Core, Strong Mindset

Here’s your reminder: core strength isn't just about your body—it’s about confidence, consistency, and commitment to yourself.

✨ Set realistic, perfomance-based goals (instead of aesthetics)

✨ Show up imperfectly. Even 5 minutes of mindful movement is more productive than skipping the 60 minute workout you were intending to do.

✨ Celebrate progress over perfection.

You’ve got this. 💛

📥 Ready to Dive Deeper?

Download my Free Core Strength PDF Guide for a full workout plan, daily tips, and printable progress tracker to support your journey.

Or if you’re ready to train with me, check out Intro to Arm Balances—my step-by-step course that helps you build the strength and confidence to take flight in your yoga practice. 💫

The stronger your core, the more freedom you’ll feel—in your movement, in your body, and in your life.

One breath, one rep, one moment at a time.

You got this!