Core Strength Training Pt 7 – Why Rest, Mobility, and Breathing Matter for a Stronger Core

You’ve trained your core.

You’ve built strength, control, and stability.

But here’s the truth that most people skip:

Your core doesn’t get stronger during the workout. It gets stronger when you recover.

In this final part of the series, we’re diving into the essential elements of core recovery—so you can train smarter, reduce injury risk, and build lasting strength from the inside out.

Why Core Recovery is Essential

The core is deeply involved in almost every movement you make - from lifting weights to simply standing up straight.

That means it takes a lot of strain - and often doesn’t get the rest it deserves.

Without proper recovery, you might experience:

• Lower back tightness or pain

• Reduced mobility in the hips and spine

• Poor posture

• Decreased core activation and performance

Recovery isn’t just about doing less. It’s about restoring balance.

1. Core Mobility – Restore What Training Restricts

A stiff spine and tight hips limit your ability to brace, rotate, and stabilise.

That’s where mobility comes in.

Try These:

Spinal Rotation

• Standing tall, hold your arms out

• Rotate the arms across your body.

• Hold for 3–5 seconds, repeat 8–10 reps each side

90/90 Hip Switches

• Sit in a 90/90 position

• Rotate both knees to the other side without using your hands

• Control the movement, 10 reps each side

Cat-Cow Stretch (Spine Flexion/Extension)

• On all fours, alternate arching and rounding your spine

• Focus on full range and breath, 10 slow reps

2. Breathwork – Build Inner Core Awareness

Breathing is a key part of core recovery—and strength.

Diaphragmatic (belly) breathing helps reduce tension, activate your deep core muscles, and improve recovery.

Try This Simple Drill (90:90 Breathing):

• Lie on your back, knees and feet up against a wall (90° angle)

• Place one hand on your belly, the other on your chest

• Inhale through your nose, feeling your belly rise

• Exhale slowly through your mouth, feeling your ribs draw in

• Repeat for 5–10 slow breaths

This calms your nervous system and retrains your deep core muscles.

3. Active Recovery Days – Move, Don’t Freeze

Recovery doesn’t mean lying on the sofa all day.

Instead, use active recovery to gently stimulate blood flow, reduce soreness, and maintain mobility.

Great Active Core Recovery Options:

• Light walks focusing on posture and breath

• Pilates or yoga

• Resistance band mobility work

• Low-intensity core drills (e.g. dead bugs, glute bridges)

Core Recovery Checklist

Here’s what to include weekly:

• 1–2 core-focused mobility sessions

• Daily breathwork or posture resets (2–3 mins is enough)

• Active recovery walks or gentle movement on rest days

• A full rest day to let your nervous system recharge

This Is Just the Beginning…

Building a strong core isn’t a 7-day fix. It’s a long-term investment in how your body feels, moves, and performs, every single day.

This blog series has taken you from the basics to progression, movement application, and now full-body recovery.

The journey starts here, but it continues with consistency.

Want Help Staying Consistent?

Take your Core Training to the next Level? Check out my 12 Week Core Progression Programme HERE

Take care troops!

Speak soon

Ross