Whether bending, lifting or simply standing tall, a solid core has your back—literally!
You’ve heard it a hundred times: “Engage your core!” Maybe you tighten your abs, or even hold your breath, but have you ever stopped to wonder what it really means? Is it just about flexing your six-pack, or is there more to this buzzword that trainers love to throw around?

To get down to the nitty-gritty, we spoke to the head trainer at UR.Life Studios, Syed Ismail, who explained how engaging your core can level up any workout. 

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Your core isn’t just about abs—it’s a powerhouse of abdominal muscles, back muscles, and the ones supporting your pelvis. A strong core isn’t just for show; it’s the foundation for better performance in nearly every physical activity, from lifting weights to running marathons.

The best part? You don’t need fancy equipment—just a mat or a comfy carpeted floor. Focus on engaging your deepest abdominal muscle, the transversus abdominis—the one you can feel kick in when you cough. 

 

Related story: 10 Minutes Standing Abs Workout

 

Exercises to Tone and Engage Your Core

If you’re starting your fitness journey or it’s been a while since you last broke a sweat, don’t worry—we’ve got you covered! These beginner-friendly core exercises are a fantastic way to ease into building strength and stability.

Engaging your core isn’t just about sucking in your stomach. Instead, think of bracing your midsection as if you’re preparing for someone to gently push on your belly. Feel that contraction? That’s your core muscles activating. Keep this feeling throughout each exercise—it’s the secret sauce to building a strong foundation. 

Try these moves. Aim for 12 to 15 reps per move for a solid set.

 

1. Hollow Body Hold

• Lie on your back with your arms extended overhead and legs straight.
• Lift your arms, shoulders, and legs slightly off the ground while pressing your lower back into the floor.
• Hold this position for 15–30 seconds, maintaining tension in your core.

 

2. V-Sit

• Sit on the floor with your knees bent and feet flat.
• Lean back slightly and lift your feet off the ground, forming a "V" shape with your torso and thighs.
• Extend your arms forward for balance and hold the position. For an added challenge, try straightening your legs or twisting side to side.

 

Related Post: 4 Yoga Postures Under Four Minutes For Weight Loss

 

3. Modified Side Plank

• Lie on your side with your knees bent and your elbow directly under your shoulder.
• Lift your hips off the floor, forming a straight line from your head to your knees.
• Hold for 20–30 seconds, then switch sides.

 

4. Mountain Climbers

• Start in a high plank position with your hands directly under your shoulders.
• Quickly drive one knee toward your chest, then switch legs, mimicking a running motion.
• Keep your core tight and your hips level as you move.

 

Related Post: Running for Weight Loss: Here’s What You Should Know

 

5. Oblique Crunch

• Lie on your back with your knees bent and feet flat.
• Place your hands behind your head, then lift your upper body while twisting to bring your right elbow toward your left knee.
• Return to the start and alternate sides.

Pro Tip: For all these exercises, focus on controlled movements and proper form. Keep your core engaged by imagining you’re bracing for a light punch to the stomach—this will maximise the effectiveness of every rep. Rotate these moves into your routine for a core that’s not just toned but also strong and functional!

A strong core doesn’t just look great—it enhances your balance, supports your spine, and makes everyday movements easier and more efficient. Start with the basics, focus on proper form, and keep your core engaged throughout every exercise. As you progress, challenge yourself by increasing reps, sets, or hold times.

 

Unlock insider access to the best movement plans for free! Sign up today. 

Looking for an exclusive and unique experience, expert staff, and unparalleled member services? Come join us at URLife Studios! We offer a comprehensive range of wellness services that promote optimum well-being. We are a trusted source for unique holistic health and pregnancy care workshops. Our physiotherapists design customised rehab programs based on health conditions. 

At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs. 

• Yoga
• Kickboxing
• Pool and Bollywood aerobics
• Pregnancy care workshops
• Customised physiotherapy 
• Spa
• Garden Cafe
• Women’s wellness program