There was a time when I believed core training meant one thing: a strong six-pack, powerful back muscles, and visible strength.

Like many people when I was younger, I focused on the muscles you could see, the rectus abdominis and the erector spinae. We trained hard and chased that feeling of being toned, capable, and athletic.

And at that stage of life, building strength absolutely mattered if you wanted to improve and get better in your sport. Mine was dancing and I loved it.

But as I’ve grown older, and as I’ve worked with more women navigating changes in their bodies, my perspective has shifted. What once felt like the most important part of core training is no longer where I place the greatest value.

Because the real challenge isn’t training the muscles we used to focus on.

The real challenge is training the ones we can’t see.

 

The Muscles We Were Taught to Train

When many of us think about “core,” we picture visible muscles working hard, crunches for the abs, extensions for the back, exercises that make us sweat and feel powerful.

These global muscles are designed to generate force. They switch on when the load is heavy, when we push, pull, or brace.

They look impressive. They feel strong.

But they aren’t designed to support you all day.

As the years pass, many people continue training these large muscles the same way they always have, more reps, more weight, more intensity, while aches, stiffness, and lower back discomfort slowly creep in.

And it can feel confusing: How can I be strong and still feel unstable?

 

The Deeper Muscles Most People Forget

What I now see, especially in women and men as they get older, is that the deeper stabilising muscles begin to lose strength and coordination.

These are the marathon muscles, the ones that quietly hold you together throughout your day.

They don’t contract dramatically or visibly.

Instead, they maintain a gentle, continuous support that protects your spine, stabilises your pelvis, and helps you move efficiently.

Among them are the multifidus and the small stabilising muscles along the spine, muscles that are incredibly important yet surprisingly difficult to feel or train intentionally.

When these muscles aren’t working well, the body compensates.

Larger muscles take over, movement becomes less efficient, and many people start experiencing stiffness, fatigue, or recurring lower back pain. Considering that around 80% of people will experience back pain at some point in their lives, this isn’t a small issue.

 

Why Strong Doesn’t Always Mean Supported

One of the biggest misconceptions I used to have, and that I still see today, is the belief that visible strength equals functional stability.

You can have strong abdominals.
You can have powerful back muscles.
You can look incredibly fit.

And still lack the deep support your body needs for daily life.

The large muscles are designed to switch on when needed.

The deeper stabilisers are meant to work continuously, during walking, lifting groceries, sitting at your desk, or playing with your children.

Without them, the spine can feel compressed and rigid, and movement becomes more effortful than it needs to be.

 

How My Approach to Training Has Changed

This shift in understanding has completely changed how I assess and train people today.

Before adding heavy loads or focusing on big global movements, I want to know:

  • Are your deep core muscles working effectively?
  • Do you have stability before strength?
  • Can your body support itself without excessive tension in your neck and shoulders?

When the deeper system is functioning well, everything else improves. People often notice:

  • A stronger yet more comfortable waistline
  • Better control when running, jumping, or sneezing
  • Less leakage during movement
  • Easier, more relaxed breathing
  • Reduced stiffness and pain in the spine

This is what a fully functional core actually feels like.

 

A New Definition of Core Training

Core training isn’t just about building visible muscle anymore, at least not for me.

It’s about creating a system that supports you every moment of the day.

A system where deep stabilisers and larger muscles work together rather than competing for control.

Yes, aesthetic strength has its place.

But real resilience, the kind that keeps you moving well as you age, starts much deeper.

And perhaps that’s the biggest lesson I’ve learned:

What mattered most when I was younger isn’t what matters most now.

True core strength isn’t always the part you can see, but it’s the part that allows you to keep doing the things you love, comfortably and confidently, for years to come.

 Astrid

Ønsker du at læse mere om mit nye bækkenbundstræningsforløb se her