If you’ve been told to “strengthen your core” for back pain, hip tightness, or postural issues — you’re not alone.

In fact, most of our clients at BPS Tensegrity come to us already doing some version of core work. They’re in Pilates classes, at the gym, or following online programs.

But despite all that effort, many still feel stiff, sore, or disconnected in their movement.

So what’s going on?

Let’s break it down.

First — What Is the Core, Really?

Your core isn’t just your six-pack.

It’s a team of deep muscles designed to stabilise and coordinate your spine, pelvis, ribs, and diaphragm. At BPS, we refer to this as your deep system and it includes:

• Diaphragm (breathing muscle)
• Transversus abdominis (deep abdominal layer)
• Pelvic floor
• Multifidus (deep spinal muscles)

When these muscles work in sync, your body feels light, stable, and powerful.
When they don’t, other muscles (like your lower back, neck, or hips) compensate — often leading to tightness, pain, or a sense that something’s “off”.

Common Signs Your Core Isn’t Functioning Properly

You may have strong abs…
But if these sound familiar, your deep system may not be doing its job:

• You brace or hold your breath during movement
• Your lower back aches after “core” workouts
• You feel unstable during Pilates footwork or reformer bridging
• Your ribs flare up or down despite constant cueing
• Your hip flexors and quads dominate every leg raise
• You keep experiencing recurring injuries despite strength work

These are all clues that your movement strategy may be driven by compensation — not true control.

The Real Problem? Most Core Work Doesn’t Address Coordination

Typical core training focuses on strength, not sequencing.

But your deep system isn’t about big, forceful contractions. It’s about timing.
The right muscles firing, at the right moment, in the right way.

That’s why even strong people can feel unstable. And why “doing more” doesn’t always help.

What Actually Works

At BPS Tensegrity, we use a method called ConnectTherapy to assess and retrain your whole-body strategy.

Here’s what we focus on:

1. Assessment of your “driver” — the key area disrupting load transfer in your body
2. Breath and alignment first — if your diaphragm isn’t working, the rest won’t either
3. Real-time movement retraining — with hands-on feedback, cueing, and motor learning
4. Pilates for integration — using reformer, mat, or equipment to layer in load and control
5. Progression into strength — so your deep system works under real-world demands

Shift From Bracing to True Core Control

You don’t need to work harder. You need to move smarter.

If you feel like your core is “on,” but your body says otherwise — it’s time for a deeper look.

Ready to uncover your real core strategy?

✅ Book a No-Gap Initial Consult with one of our Physios
✅ Join a Clinical Pilates program designed around your body
✅ Or come in for a free Health Assessment Check and let us guide your next step

Book Now Here

Let’s get your core — and your movement — working for you, not against you.
See you in the studio.