What is the core?
More than just abs — the core includes deep abdominal, lower-back, hip and pelvic-floor muscles that stabilise the spine.
Plank
Hold a straight line from head to heels on forearms and toes. Start with 20 seconds, work up to 60. Keep hips level and breathe normally.
Dead bug
Lie on your back, arms up, knees bent at 90°. Slowly lower opposite arm and leg, return, switch. 10 reps per side.
Bird dog
On hands and knees, extend opposite arm and leg, hold 3 seconds, switch. Builds balance and protects the lower back.
Frequency
Three sessions a week, 10–15 minutes each, is enough to see real improvement in posture and back comfort within a month.