Core strength isn’t about six-packs or endless planks. The real magic lies deeper – in muscles you might not see, but that shape how you move, breathe and feel every day.
Your body’s inner support system
Meet your inner dream team, the unsung heroes working 24/7 behind the scenes:
Transverse abdominis (TVA): Your natural corset, wrapping the torso to stabilise and protect the spine.
Pelvic floor: A hammock of muscles at your base, holding everything in place while grounding you in stability.
Multifidus: Tiny but mighty muscles running along the spine. Weak, you feel it. Strong, they protect and help you stand taller.
Diaphragm: More than a breathing muscle, it balances pressure, grounds you and regulates the nervous system.
Together, they form a 360° cylinder of support, stabilising the spine and pelvis, improving mobility, preventing injury and helping you move with ease. You’ll feel this in class on the mat and Coreformer, and in everyday life. Being supported from the inside out changes everything.
Muscles that support your belly and your breath
Here’s where it gets interesting: your deep core isn’t just about strength. It’s about breath, energy and balance. When your diaphragm and core muscles work together, breath flows deeper. And breath isn’t just air; it’s a bridge connecting body and mind, emotion and release.
And our belly listens, not just to what you eat but also to how you breathe, move and live. Gentle deep-core activation softly massages your organs, stimulates digestion and soothes the vagus nerve, your body’s ‘rest-and-digest’ superhighway.
Pair it with mindful breathing and you reset your whole system: inhale to expand, exhale to settle, and let your core create harmony from the inside out.
How to strengthen your deep core
“Crunches alone won’t strengthen your core,” says Sarah White, Head of Teacher Training at Heartcore. Crunches and sit-ups target the surface abs, not the stabilisers underneath. Overdo them, and you risk straining your back or overusing your hip flexors.
“Like all muscles, the deep core needs variety,” Sarah explains. “At Heartcore, we target it through different planes of motion, body positions and stability challenges, so your core learns to support you in every direction.”
Here are Sarah’s top three Coreformer moves to light up your deep core:
Chop Prep | Looks simple. Feels like fire. Arms and legs extend in opposite directions while the spine stays steady. The challenge? No momentum, just control.
Wheelbarrow | Slow, steady, toning. A three-quarter plank demanding patience, tempo and breath-to-movement connection.
Kneeling Inner Thigh with Pilates Ring | A sneaky slow burner. That gentle squeeze wakes up your inner thighs and instantly deepens core connection.
Head to Heartcore’s Instagram here to see some deep core strength moves in action.
Tips for finding your deep core
“It’s so common to struggle with this connection,” says Sarah. “But with the right approach, it clicks.”
Less is more | Breath first, movement second. Quality over intensity.
Dial it back | If you’re holding your breath or gripping, simplify. Connection before challenge.
Breathe into your ribs | Inhale through the nose, expand side and back ribs. Exhale through the mouth, belly button in and up. Add a light pelvic floor lift.
Notice tension | Jaw, shoulders, hips or back gripping? Release, reset, breathe.
Exhale on effort | Breath and movement in sync = stability and posture.
Nurture your central strength
With consistent Pilates practice, most people feel their deep core switch on surprisingly quickly.
“Consistency and connection is key,” says Sarah. “We create a conversation between breath, pelvic floor and TVA. When you breathe better, you stand taller, move stronger and feel clearer – physically, emotionally, energetically.”
Because the deep core isn’t just muscle. It’s your centre. Your anchor. Your quiet strength. Nurture it, and it will carry you through every lift, twist, breath and step, both in class and in life.