You're Training Your Core Wrong — Here's What Actually Works
If you've been doing the same core exercises week after week and wondering why nothing is changing — this is for you.
That's the advice I give every single one of my clients — and it completely changes how they approach core training. Because most women treat their core differently from every other muscle group. They do a few crunches at the end of a workout, maybe some planks, and call it a day. Then wonder why they're not seeing results.
The truth is your core is a muscle group just like any other. It responds to progressive overload, it needs to be trained consistently, and it will get stronger and more defined when you treat it with the same intention you bring to your squats or your deadlifts.
I'm Bianca, a female online fitness coach specialising in women's health and strength training, and this is my complete guide to core strength exercises for women — from gentle beginners all the way to weighted advanced training.
The biggest mistake women make with core training
Not training it progressively. Most women do the same core exercises at the same intensity week after week and wonder why nothing changes. Just like any other muscle, your core needs to be progressively challenged to get stronger. That means adding reps, reducing rest time, or eventually adding weight. If your core workout looks the same as it did six months ago — it's time to progress.
Why core strength matters so much for women
Your core is so much more than your abs. It's the foundation of every movement you make — it stabilises your spine, supports your posture, protects your lower back and connects your upper and lower body. A strong core means stronger squats, better deadlifts, less back pain and more confidence in everything you do. It's also especially important for women going through pregnancy, postnatal recovery, perimenopause and beyond — which is why I place core training at the heart of every coaching plan I build.
Gentle core exercises — perfect for beginners, pre-natal and postnatal women
If you're new to core training, returning after pregnancy or managing a health condition like PCOS or perimenopause — start here. These gentle but effective exercises build a strong foundation safely. Heel slides — lying on your back with knees bent, slowly slide one heel along the floor to straighten your leg while keeping your core gently engaged. This is one of my favourite postnatal exercises for reconnecting with your deep core muscles. Glute bridge marches — perform a glute bridge and hold at the top, then slowly march your knees up one at a time. This challenges your core stability while also working your glutes. Alternating toe and heel taps — lying on your back with legs in tabletop position, slowly lower one foot to tap the floor then return. Keeps the movement controlled and deliberate. Bird dog — on all fours, extend one arm and the opposite leg simultaneously while keeping your back flat and core engaged. Brilliant for stability and coordination. Dead bugs — lying on your back, extend opposite arm and leg towards the floor while keeping your lower back pressed down. One of the best all round core exercises for women at any stage.
Progress these by slowing down the tempo, adding more reps, or reducing rest time before moving onto more challenging variations.
Advanced core exercises — add weight and build serious strength
Once you've mastered the basics and built a solid foundation, it's time to train your core like you train the rest of your body — with progressive overload and added resistance. Weighted dead bugs — hold a weight in each hand as you perform your dead bugs. Small addition, massive difference. Weighted glute bridges — add a barbell or dumbbell across your hips to increase the challenge. Weighted crunches — holding a weight plate at your chest as you crunch increases the resistance and makes this classic move far more effective. Weighted sit ups — similar to weighted crunches but through a fuller range of motion. Russian twists — seated with feet off the floor, rotate side to side holding a weight. Great for rotational core strength. Cable crunch — using a cable machine, kneel and crunch down against the resistance. Allows you to progressively load your abs just like any other muscle. Wood chop — using a cable machine or resistance band, perform a diagonal chopping movement from high to low. Brilliant for rotational power and oblique strength. Pallof press — attach a band or cable at chest height, stand side on and press straight out in front of you. One of the best anti-rotation core exercises you can do.
The key with all of these is to start lighter than you think you need to and focus on feeling the right muscles working. Core training with weights is about quality of contraction, not just moving the weight.
How to programme your core training
Aim for 2-3 dedicated core sessions per week, or add core work at the end of your strength training sessions. Start with the beginner exercises, master them with perfect form, then gradually progress to more challenging variations and add weight over time. Remember — progressive overload applies to your core just as much as your squats.
Ready to build a stronger core?
If you want a fully personalised training programme that includes progressive core training designed specifically for your body and your goals — that's exactly what I do. Whether you're a complete beginner, returning after pregnancy or ready to take your training to the next level. Apply for 1-1 online coaching here → https://www.bfitwithb.com/start-coaching
