Core Strength for Functional Fitness: Pilates moves that support your spine

"The Core" is an often heard phrase in exercise classes. It is often confused with the six-pack. Your core is your body’s support system. It stabilises your spine and allows your arms and legs to move freely and safely.

In Pilates, we focus on deep, intelligent core strength rather than surface tension.

A strong core helps you do everyday things like:

• Get in and out of chairs

• Lift and carry objects

• Protect your lower back

• Improve balance

• Move with confidence

As well as perform better in sports or exercises classes. When your core is weak or disconnected, everyday tasks feel heavier and less stable.

Try this gentle core activation:

• Lie on your back, knees bent.

• Place one hand on your belly.

• Inhale to prepare.

• Exhale, gently draw your belly in and lift one foot to tabletop.

• Inhale, lower.

• Alternate sides 8–10 times.

Keep your pelvis still and your breath smooth. This is functional core strength, not forceful gripping.