Core Stability Training

Written by the Kinetika Team, Kinetika Physiotherapy · Reviewed: September 2026

Core Stability Training at KINETIKA

Core stability is one of the most misunderstood concepts in physiotherapy. It is not about doing planks until you can hold them for three minutes. It is not about having visible abdominal definition. The deep stabilising muscles of the lumbar spine, pelvis, and hip do their job before you are even aware of movement. Providing a stable base from which the limbs can generate force and absorb load. When this system is not working, pain follows.

The Deep Core System

The deep core consists of four key structures that work as a unit:

• Transversus Abdominis (TrA), the deepest abdominal muscle, wrapping around the trunk like a corset. It activates before any limb movement, pre-stiffening the lumbar spine for load.
• Multifidus, deep spinal muscles running segmentally along the lumbar spine. They provide moment-by-moment stability at each vertebral level.
• Pelvic Floor, the base of the core canister, working in coordination with TrA and multifidus to control intra-abdominal pressure and lumbar stability.
• Diaphragm, the roof of the core, regulating breathing and intra-abdominal pressure simultaneously.

Assessment Before Exercise

At KINETIKA, we assess core function before prescribing core exercises. We evaluate your ability to isolate and activate TrA independently of the global superficial muscles, multifidus function, pelvic floor coordination with breathing, and hip and lumbar movement control. This assessment determines exactly what your core program needs to address.

The Progression

Core stability training at KINETIKA follows a deliberate progression:

1. Motor relearning, restoring the ability to activate the deep core independently, with correct breathing mechanics
2. Static stability, maintaining core control through increasingly challenging static positions
3. Dynamic stability, maintaining core control through movement of the limbs
4. Functional integration, translating core control into your specific sport, work, or daily activities
5. Load and power. Building the capacity to stabilise under high load and speed

Who Needs This

Core stability retraining is indicated in virtually all spinal pain presentations, post-surgical rehabilitation (especially spinal, abdominal, and hip surgery), pelvic girdle pain, postpartum rehabilitation, athletic performance enhancement, and any presentation where movement control deficits are contributing to pain or injury risk.