A new wave of expert-backed recommendations is challenging the traditional set of core workouts, urging women to look beyond the classic crunches and planks. According to leading fitness and physiotherapy professionals, a diverse approach to core training—spanning from breathwork to resistance-loaded movements—offers the most significant health benefits and functionality for women across all life stages. This latest guidance is especially relevant for Thai women seeking effective, safe ways to build core strength tailored to their unique health needs and cultural routines (Well+Good).
The importance of core strength extends well beyond aesthetic considerations such as toned abs. As highlighted by certified trainers and physiotherapists, core exercises bolster pelvic floor health, promoting better balance, posture, and bladder control. These outcomes are vital for women’s wellbeing, particularly given the physiological changes associated with the menstrual cycle, pregnancy, postpartum, and menopause. A senior Pilates trainer at a leading wellness club explains, “Core training offers a wide range of benefits for everyone, but several are particularly important for women’s health.” Thai women, who often juggle multiple responsibilities—from childcare to professional commitments—stand to gain from improved stability and lower back protection, reducing injury risk during daily multitasking.
Experts detail that the “core” encompasses not only the abdominal muscles but also the obliques, pelvis, lower back, and diaphragm. Strengthening these interconnected regions is linked to enhanced physical resilience during hormonal fluctuations triggered by relaxin, a hormone that increases joint mobility at various stages of a woman’s life. A physical therapist and Pilates instructor emphasizes that proper core strength “can help counterbalance that extra instability,” a finding supported by research into women’s musculoskeletal health (PubMed).
The research breaks down core training recommendations into several categories, each serving distinct life circumstances or fitness levels. For those new to core work, isometric holds such as planks and yoga’s boat pose provide an accessible entry point. Holding these positions builds endurance and spinal stability—crucial for developing proper posture. As a fitness trainer remarks, “Isometrics can be useful for people with a low intensity tolerance, since they’re a gentle way to build up your core muscles’ ability to properly activate.” A Pilates trainer suggests intensifying these holds by incorporating a Pilates ball beneath the legs or by progressing to dynamic movements such as tuck crunches.
Breathwork plays a foundational role in core activation. A physiotherapist explains that deep, conscious breathing expands the ribcage and engages the lower abdominals, priming the core for further exercise. This approach echoes Thai practices in yoga and meditation, which already emphasize mindful breath as a gateway to holistic health.
For functional strength applicable to daily life, anti-rotational exercises such as the Pallof press, single-arm carries, and dead bugs are especially recommended. These moves help the core resist unwanted twisting, which often occurs when carrying heavy groceries or a child—common scenarios in Thai households. Performing the dead bug, for example, begins with lying on your back with arms and legs in tabletop position, then slowly extending and retracting opposing limbs, optionally adding light weights for increased challenge.
Athletically inclined women should prioritize rotational exercises that prepare the core for the twisting and turning inherent in sports and, more subtly, in daily ambulation. A Pilates instructor favors the rotating bicycle for athletes and dancers, provided it is done with controlled rotation to effectively engage the ribcage and obliques. She cautions, “People will whip through it, pulling through their neck, but done in a controlled manner, it’s a great mat exercise.”
Pelvic floor exercises emerge as particularly beneficial—not just during pregnancy and postpartum, but throughout life. Strengthening the pelvic floor supports critical functions like balance and posture. Thai obstetricians and physiotherapists frequently underscore pelvic floor health as integral to women’s wellness, especially given the prevalence of conditions such as urinary incontinence. Experts recommend incorporating pelvic awareness into all core exercises, supplementing with targeted moves such as pelvic tilts or marching glute bridges for those who wish to focus more directly on this area.
For midlife and older women, the recommendations expand to include weightlifting—such as loaded squats and bench presses—that, while not conventionally thought of as core exercises, demand significant core stabilization. Building muscle mass through resistance training is crucial during perimenopause and menopause, when women are at increased risk of bone density loss (osteoporosis) and cognitive decline. “Muscle mass can help your body go through menopausal changes much better so that your body doesn’t have to pull nutrients from the bone or brain,” one physical therapist explains. Local fitness culture is increasingly recognizing the long-term health benefits of strength training for Thai women navigating these life stages.
Traditional flexion and extension exercises like sit-ups, crunches, and the superman pose are positioned as optional “cherry-on-top” add-ons. While these moves can support specific functional activities (such as getting out of bed), experts warn that they may not be the most effective or safest for comprehensive core development, especially when performed to excess.
Perhaps most crucial is the consensus among experts that there is no single “perfect” core exercise. The best approach is a varied routine, adapted according to individual ability, safety, and comfort. As summarized by a leading physical therapist, “It’s about choosing the appropriate intensity, both for your ability level but also for how you’re feeling.”
For Thai readers, these recommendations dovetail with the evolving local fitness culture. Urban gyms in Bangkok and Chiang Mai now offer specialized classes and personal training in Pilates, yoga, and functional strength. In community health settings, instructors are integrating breathwork and pelvic awareness into traditional exercise routines, following the international trend toward more holistic core training. The traditional Thai dance “Ram Thai” and martial arts like “Muay Thai” both require robust core engagement, a fact increasingly noted by local coaches who blend traditional and modern techniques (Bangkok Post , Wikipedia: Muay Thai).
Looking ahead, as research continues to clarify the link between core strength, metabolic health, mental wellbeing, and longevity, it is expected that more public health campaigns and workplace wellness programs in Thailand will promote diverse, expert-approved core exercises. Further studies may refine strategies for populations with specific needs—such as pregnant women or postmenopausal individuals—offering even more tailored approaches.
For Thai women—and indeed all readers—interested in strengthening their core, experts advise:
- Begin with breathwork to engage the deepest muscles.
- Progress from isometric holds (planks, boat pose) to functional movements (dead bugs, Pallof press).
- Include rotational exercises for athletic performance and flexibility.
- Regularly activate the pelvic floor during all routines.
- Integrate resistance training for the greatest protective effect, especially in midlife.
- Adapt intensity and selection to your body’s needs, and consult experienced trainers or healthcare providers for personalized guidance.
Variety, progression, and self-awareness are key. Incorporating these evidence-based practices can yield lifelong benefits for stability, strength, and confidence—characteristics that Thai women, in all their dynamic roles, deserve to nurture.
For more details on the expert recommendations and step-by-step guides to these exercises, visit the original report on Well+Good.