3 Core-Focused Moves That Will Transform Your Posture and Confidence
When most people think about “core work,” they picture endless crunches or sit-ups. But your core is so much more than just your abs, it’s the deep, stabilising muscles that support your spine, pelvis, and even how you hold yourself day-to-day. A strong core improves balance, protects your back, enhances every type of movement (from lifting a shopping bag to holding a yoga pose), and even shifts the way you carry yourself, giving you a more confident posture.
The truth is: when your core is activated and working well, you not only feel stronger but you stand taller, breathe deeper, and move with ease. That’s a confidence boost you can feel inside and out.
Today I’m sharing three simple yet powerful moves you can do anywhere, no equipment required, to strengthen your deep core muscles and transform your posture.
1. Side Plank
Why it works:
Side plank targets your obliques (the waist muscles) and the stabilisers that support your spine and hips. It’s incredible for strengthening the lateral (side) body, an area most people neglect which helps with balance, posture, and core definition.
How to do it:
Start by lying on your side with your elbow directly beneath your shoulder and legs extended.
Press into your forearm, lift your hips, and create one long line from head to heels.
Hold for 20–30 seconds, keeping your core engaged and your chest open.
For more challenge, stack your feet and lift the top arm to the ceiling.
Coaching tip: Think of lifting your waist away from the mat , that’s how you fire up the deep obliques.
2. Bird Dog
Why it works:
Bird Dog is one of the most effective moves for training deep core stability. It strengthens your abdominal wall and lower back while teaching your body how to resist rotation which is key for a strong spine and better posture. It also improves coordination and balance.
How to do it:
Begin on all fours with your hands under shoulders and knees under hips.
Extend your right arm forward and your left leg back, keeping your hips square.
Hold for a breath, then slowly return and switch sides.
Repeat 6–8 times per side.
Coaching tip: Keep your belly button gently drawn in towards your spine, and imagine balancing a glass of water on your lower back, no wobbling!
3. Kneeling Side Oblique Crunches
Why it works:
This move targets the obliques and side body with a mix of strength and mobility. It’s excellent for creating a cinched waist look while also improving spinal flexibility and posture. Unlike traditional crunches, it works in a functional plane of motion (side-to-side) which we need for daily life.
How to do it:
Begin kneeling with your right leg extended to the side, toes pointing forward.
Place your arms either open to each side, or behind the back of the head.
Exhale as you lean your torso sideways away from your extended leg, keeping the side of the body long.
Inhale to return to centre with control.
Repeat 8–10 times per side.
Coaching tip: Imagine your back against an imaginary wall as you repeat the movement, avoiding leaning forward.
Why a Strong Core Matters
Posture: A strong core helps you stand taller, open your chest, and avoid the slouched shoulders that come from long hours at a desk.
Confidence: Posture affects how others perceive you and how you feel about yourself. Standing tall can literally boost your mood and self-assurance.
Everyday strength: Whether you’re carrying shopping bags, picking up kids, or sitting at your desk, your core is always working behind the scenes.
Injury prevention: Strengthening your deep core muscles stabilises your spine and reduces strain on your lower back.
Putting It All Together
You don’t need endless hours or fancy equipment to build core strength, just a few intentional moves like these, done consistently. Try adding these three exercises into your weekly routine 2–3 times, and you’ll notice not just a stronger core, but also a lift in your posture, energy, and confidence.
💡 Want more short, effective workouts like this? Inside Sculpted by Marcella, you’ll find hundreds of 10–25 minute Pilates, yoga, and barre classes designed to fit busy lifestyles, all helping you strengthen your body, feel confident, and move with ease.