This Beautiful & Famous Core Routine Will Change How You Feel

When people hear the words “core workout,” many immediately picture sweat-drenched sessions filled with intense crunches, burning planks, and sore abs that linger for days. While these images might resonate with seasoned fitness enthusiasts, they can feel quite intimidating—especially for beginners. The truth is, building core strength doesn’t need to be a gruelling experience. In fact, developing your core can be a gentle, mindful, and highly rewarding journey that fits comfortably into any lifestyle.


Whether you’re an athlete, a desk worker, someone on your feet all day, a child discovering movement, or an older adult striving to stay active, a strong core is key to overall well-being. Let’s explore what makes up the core, why it’s essential, and how you can start building strength with simple yet effective exercises.

What Exactly Is the “Core”?

When people say “abs,” they often refer to the visible front section of abdominal muscles, but the core is so much more than that. Think of it as your body’s central powerhouse—a network of muscles that supports, stabilises, and protects your entire torso.

The core includes:

• Abdominal muscles (like the rectus abdominis and transverse abdominis)

• Obliques (side muscles)

• Diaphragm (key for breathing and stabilisation)

• Pelvic floor muscles

• Trunk extensors (muscles along the spine)

• Hip flexors

These muscles work together to help us stay upright, move efficiently, and prevent injury. Whether you’re reaching for something on a shelf or playing sport, your core is quietly supporting you.

Why Core Strength Matters for Everyone

Building core strength isn’t just for fitness buffs—it’s for everyone. A strong core helps with daily activities, improves posture, and supports overall physical health. It forms the foundation of functional movement, allowing us to move freely and confidently through life.


Benefits of a Strong Core:

Improved posture: Helps you stand tall and reduces the slouch that often results from long hours of sitting.


Enhanced balance and stability: Crucial for athletes and older adults alike.


Injury prevention: Particularly for those who are physically active or perform repetitive movements.


Reduced back pain: Weak core muscles are often linked with chronic lower back discomfort.


Improved athletic performance: From running to lifting weights, your core plays a pivotal role in efficient movement.



On the other hand, a weak core can lead to imbalance, poor posture, and an increased risk of injury. Individuals with a weak core might find it harder to hold postures or control movements, especially during exercise.

Mindful Movement Over Intensity

In the age of high-intensity workouts and fast-paced fitness trends, it’s easy to believe that effective exercise means pushing to your limits. But that doesn’t have to be the case. When it comes to core training, mindfulness, form, and consistency are far more important than sheer intensity.


Your goal should not simply be to “feel the burn”—instead, focus on:

• Moving with control

• Breathing intentionally

• Engaging the right muscles

• Being consistent, even if progress feels slow

You don’t need expensive gym equipment. All that’s required is a mat, a bit of motivation, your favourite playlist, a few spare minutes, and a positive mindset.

5 Mindful Core Exercises to Start With

These beginner-friendly exercises are designed to activate and strengthen your core muscles without overwhelming you. Remember: start at your own pace, breathe steadily, and always prioritise form over quantity.

1. Dead Bugs

Don’t be fooled by the silly name—this exercise is highly effective in engaging the core, particularly the deep abdominal muscles and lower back.


How to do it:

1. Lie on your back with arms extended straight above your chest.
2. Lift your legs so your knees are bent at 90 degrees (like you're sitting in a chair).
3. Slowly lower your right arm and left leg until they hover just above the floor.
4. Return to the starting position and repeat with the opposite arm and leg.

Tips: Keep your lower back pressed into the mat and avoid rushing the movement.

2. Glute Bridges

This simple yet powerful exercise strengthens the glutes, hamstrings, and core while gently opening the hips—perfect for those who sit for long periods.


How to do it:

1. Lie on your back with your knees bent and feet hip-width apart.
2. Keep your arms relaxed at your sides.
3. Squeeze your glutes and lift your hips towards the ceiling.
4. Pause at the top, then lower down with control.

Tips: Avoid arching your back. The lift should come from your glutes, not your spine.

3. Bird Dog

A great movement for improving balance, coordination, and core stability.


How to do it:

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Extend your right arm forward and your left leg back, keeping your hips level.
3. Hold for a breath, return to centre, and switch sides.

Tips: Focus on maintaining a straight line from hand to foot, and avoid twisting your body.

4. Seated Knee Tucks

These are low-impact but excellent for targeting the abs, obliques, and hip flexors.


How to do it:

1. Sit on the floor with your hands behind you for support.
2. Lift both legs off the ground.
3. Pull your knees toward your chest, then extend them out without letting your feet touch the floor.

Tips: Control the movement—don’t swing your legs. Keep your spine long and chest lifted.

5. Modified Plank (Knees Down Option)

Planks are a fantastic core exercise, but they can be daunting at first. Starting on your knees offers many of the same benefits with less strain.


How to do it:

1. Rest on your forearms and knees, ensuring your elbows are directly beneath your shoulders.
2. Keep your back flat, hips aligned with your shoulders, and core tight.
3. Hold for 20–30 seconds, increasing time as you get stronger.

Tips: Don’t let your hips drop or pike up—aim for a straight line from head to knees.

Don’t Skip the Stretch

After any workout, especially one targeting the core, it’s important to stretch. Gentle stretches help release built-up tension, improve flexibility, and support muscle recovery.


Try these post-workout stretches:


Cat-Cow Stretch: Moves the spine through flexion and extension, relieving back tension.

Child’s Pose: A relaxing position that stretches the lower back and hips.

Mindfulness Tips for Core Training

Mindful movement encourages a deeper connection between body and mind. It can transform your workout from a task into a meditative, restorative experience.


Here are a few reminders:


Breathe deeply: Inhale through your nose, exhale through your mouth. Coordinate breath with each movement.


Feel the muscles working: Mentally focus on the area you're targeting—this enhances effectiveness.


Move with intention: Slow, deliberate movements beat fast, uncontrolled ones every time.


Take breaks when needed: Fatigue leads to sloppy form, which increases injury risk.


Close with gratitude: Acknowledge your effort and thank your body for its strength and resilience.

Progress Over Perfection

It’s easy to compare your journey to others or feel discouraged if results don’t come overnight. But core strength is not about perfection—it’s about progress. Maybe today you hold a plank for 10 seconds. Maybe next week it’s 15. Each small step builds a stronger, more confident version of you.


The beauty of core training lies in its adaptability. You can do it at home, in your own time, at your own pace. As you grow stronger, these exercises can evolve with you. The key is to stay consistent and kind to yourself.


So, roll out your mat, take a deep breath, and begin. Your core isn’t just your physical centre—it’s your foundation for a healthier, more empowered life.

Why Fitness Is Now A Rich & Luxury Lifestyle, Not Just A Trend In The World

The month of January always feels like a fresh chapter. A time when people want to reinvent themselves, create a better version of who they were last year and set new goals. For most, the desire to be fit finds its way to the top of the resolution list. Be it losing weight, gaining muscle, building a six-pack or simply feeling healthier, the idea is nearly always the same — to take control of one’s physical well-being.


Despite the good intentions, many people fall off the wagon before February even arrives. Every January, gyms witness a massive increase in memberships and health apps report record-breaking downloads. However, as quickly as the enthusiasm rises, it fades. The promises made at midnight on New Year’s Eve are often forgotten by the time the first month ends.


Still, not all hope is lost. In recent years, especially after the COVID-19 pandemic, there has been a visible shift in mindset. The idea of fitness has evolved. It is no longer just about aesthetics. People are now more concerned about long-term health. Gym owners across the country are noticing the change and they say it is here to stay.

The January Surge: A Predictable Pattern

Every year, the first two weeks of January are a booming period for gyms. Trainers and owners expect a flood of new faces. According to them, the start of the year is always marked by a sharp spike in memberships. The trend has become so predictable that most fitness centres prepare in advance to handle the crowd.


“January sees the sales graph going up by 25 to 30 per cent for most gyms across the country,” says a leading gym owner from Noida. He believes people want to start the year on a positive note, and what better way than to focus on fitness. However, as history has shown, many of these enthusiastic members give up within days.


Anvita Agarwal, a coach at Gold Gym in Sector 104, Noida, adds, “Most people come for only four to five days because they set unrealistic goals. They want to transform overnight and when they don’t see results quickly, they lose interest.”


This cycle of ambition and disappointment has been part of the fitness industry for years. But things are slowly changing. The post-pandemic world is seeing a more conscious effort toward staying fit, not just looking fit.

Fitness Redefined: From Vanity to Vitality

In the past, being fit was often linked with looking a certain way. Six-pack abs, a toned body and being able to fit into smaller clothing sizes were common goals. But now, the focus has shifted. People want to feel better rather than just look better.


“A lot of new clients tell us that their goal is to be healthy by feeling good about themselves,” says Annu Marbaniang, founder of Annu’s Wellness Studio. She believes COVID-19 played a big role in this shift. With people stuck at home and dealing with health scares, many realised the importance of maintaining a strong immune system and a healthy body.


Abhijeet Singh, a resident of Dwarka, Sector 1, shares his own story. “I started working out last year but I didn’t buy a yearly gym subscription. I continued my monthly subscriptions and my reason for joining a gym was only to keep myself fit. In this last one year, I have felt healthy and energetic.”


His story is not unique. More and more individuals are adopting a balanced approach to fitness. Instead of intense training sessions, they are choosing consistency. Instead of crash diets, they are opting for long-term changes in eating habits.

Lifestyle Over Looks: A Permanent Change

For gym owners and fitness coaches, this change has been encouraging. Anubhav Rai, founder of BOMISO Fitness, points out that people are now serious about working out. “People got serious after COVID. They realised that being fit meant having a healthy body and those are the people who stick to their workout,” he says.


His advice to newcomers is simple: take it slow. “Don’t set unrealistic goals. Start easy. Come to the gym on alternate days if you are just beginning. Take adequate rest and eat nutritious food. Build the habit of showing up.”


Aksh Datta, founder of MG Gym, agrees. “It is not just about fitness anymore. People are making it their lifestyle. That is the change we are witnessing.”


This shift means that more people are treating exercise as a regular part of their day. Just like brushing teeth or drinking water, going to the gym is slowly becoming a natural habit for many.

Avoid Burnout: Be Realistic and Listen to Your Body

One of the most common reasons people give up on fitness goals is burnout. They start strong with a strict diet and heavy workouts but soon their bodies protest. Injuries, fatigue and frustration set in. The solution lies in a smarter, not harder, approach.


Experts recommend exercising for about 40 minutes daily. This doesn’t always have to be in the gym. A brisk walk, yoga at home or cycling are great ways to stay active. The key is to move the body and maintain consistency.


Another important piece of advice is to avoid comparing oneself to celebrities or social media influencers. Building muscles like an action hero or achieving a model’s physique takes years of effort and access to personal trainers and chefs. For most people, that’s neither practical nor necessary.


Instead, focus on how your body feels. Fitness is personal. What works for one person may not suit another. Choose a routine that you enjoy, whether it’s Zumba, weight training, swimming or hiking.

The Importance of Health Check-Ups

As we grow older, regular health check-ups become essential. Fitness is not just about muscles and stamina. It’s about internal health as well. Experts suggest that after the age of 45, people should go for routine health check-ups.


Keeping track of blood sugar levels and blood pressure can help prevent long-term issues. Many gyms now offer wellness packages that include periodic health assessments. If not, one can visit a local clinic or diagnostic centre to stay informed.


Monitoring one’s health alongside fitness goals ensures that the journey is safe and effective.

Small Steps Make a Big Difference

You don’t need a dramatic transformation to be considered fit. You don’t need to spend hours in the gym or follow complicated diets. What matters is the intention to be better each day. Start by making small changes.


Swap fizzy drinks for water. Walk instead of taking a cab for short distances. Add more fruits and vegetables to your meals. Sleep on time. Stretch after sitting for long hours. These habits might seem small, but when done consistently, they add up.


The goal is not to be perfect. It’s to be better than yesterday.

Final View

January is the perfect time to make new choices. But rather than making resolutions that will disappear by February, consider making long-term commitments. Choose health over hype. Choose sustainability over shortcuts.


Fitness is no longer a temporary trend. It is a part of everyday life. With a little planning and a lot of patience, you can achieve your health goals. You don’t need to rush. You just need to start.


So whether you’re joining a gym, picking up a sport or simply walking more — do it for your body, your mind and your future.


Here’s to a healthier, stronger you in 2025.