The Core Activation Secret No One’s Telling You (And Why I Stopped Teaching It)

The Moment That Changed My Teaching Forever

In 2016, I completed the OOV® Foundation Course, followed by Levels 2 & 3 in 2018, both run by Nick Dawe of pHClinic in Balgowlah (a multidisciplinary health space on Sydney's Northern Beaches). It was during these courses that I learned something that completely changed the way I approach physio, movement, and teaching core stability. The core muscle we all obsess over, the transversus abdominis, is an automatic reflexive muscle that we should not be teaching people to consciously activate.

Instead, I learned that when the body is in a good position, with optimal posture and movement patterns, the core activates automatically on its own.

This was in complete contrast to my physiotherapy and Pilates training. I stopped teaching clients how to consciously activate their core or cue core activation, and guess what? My clients started getting better faster! 

Why Conscious Core Cueing May Be Holding You Back

Fast forward to May 2025, I attended the ‘Align the World’ course, led by Brent Anderson, founder of Polestar Pilates, (internationally recognised as the gold standard in Pilates education, and is the foundation of my own Pilates training). Brent echoed exactly what I’d been practising:

The core fires 50 milliseconds before movement begins – too fast for us to consciously control. Teaching people to brace their core on purpose is unnecessary and possibly counterproductive.

It validated everything I’d been practicing and preaching in my physiotherapy and Pilates practice for years. Brent’s discussion of core activation ignited my curiosity to uncover the research supporting why we shouldn’t consciously activate the core whilst everyone seems to be teaching the opposite.

“Brace your Abs"...But Should We Really??

You’ve probably heard these phrases:

• “Brace your core.”

• “Draw your belly in.”

• “Zip up like tight jeans.”

But what if, by doing this, you’re interfering with your body’s natural reflex system? What if over-cueing your abs leads to gripping patterns, unnecessary tension, and overuse of superficial muscles like the rectus abdominis (your six-pack)?

A Quick Anatomy Lesson… Deep Core vs. Superficial Muscles

Transversus Abdominis (Deep):

• Stabilises the spine and compresses the abdomen

• Fires reflexively before movement

Multifidus (Deep):

• Controls small spinal motions

• Works best when posture is aligned movement is fluid.

Superficial Abdominals (Rectus Abdominis, Obliques):

• Great for big movements (e.g. crunches), but not subtle spinal stability

The Research Backs It Up

Hodges and Richardson (1999): In healthy people, the transversus abdominis activates about 30 milliseconds before movement begins – all without conscious effort. They found that people with low back pain often don’t have a weak core; they have a timing issue. Their advice? Restore natural automatic control, not just strengthen and brace harder.

Lederman (2010): Challenged the idea that core stability prevents or treats back pain. Many people with “poor core stability” don’t have pain, and plenty with “strong cores” do. Lederman highlighted that constant bracing can increase tension, reduce efficiency, and even create fear of movement.

Both studies agree: your core works best automatically, as part of confident, relaxed, varied movement.

What I Teach Instead

I don’t cue people to tighten their core. Instead, I help them:

• Find better posture and alignment

• Move more efficiently and confidently

• Trust their nervous system to switch on deep stabilisers naturally

When your body is in the right position, your core just works. The deep stabilisers like transversus abdominis and multifidus know what to do and when to do it – without you thinking about it.

Wondering About Your Core?

If you’re unsure if you’re activating your core correctly, or struggling with back pain, tension and gripping, I’d love to help.

• Call or Text me: 0424 928 300

• Book online

• Follow me on Instagram: @mooveyouphysio

References:

• Hodges PW, Richardson CA. “Altered trunk muscle recruitment in people with low back pain with upper limb movement at different speeds.” Archives of Physical Medicine and Rehabilitation, 1999;80(9):1005-1012.

• Lederman E. “The myth of core stability.” Journal of Bodywork and Movement Therapies, 2010;14(1):84-98.

Images credit:

TheMuscularSystem.com (Della Barnes, MS Anatomy)