Core Weakness: How to Build a Core That Supports Real Life

by Bethany Peterson

Core Strength vs. Weakness: How to Build a Core That Supports Real Life

If you’ve ever thought, “I just need to do more ab exercises to get my core where I want it,” you are not alone. Crunches, long planks, and high-intensity ab workouts can be tempting, especially when you are trying to “bounce back” to your pre-postpartum self or see a lot of progress in a short period of time. But, what you think you need to strengthen your core, might be a lot different than what your body actually needs.

The problem is that doing more core exercises is not the same thing as improving core function.

In pelvic floor physical therapy, we think about your core as your foundation. When it is working well, it supports you automatically when you lift, squat, carry, reach, and move through everyday life.

While we will absolutely talk about exercise, we first have to talk about how your core is designed to work and engage with your pelvic floor right now, no matter what state it’s in.

Foundational core knowledge: what “core” really includes

When most people say “core,” they mean the six-pack muscles.

In PT, the “core system” is bigger than that. It includes:

  • Your pelvic floor
  • Your deep abdominals (especially the transverse abdominis)
  • Your diaphragm (your primary breathing muscle)
  • Your back muscles

These muscles are meant to work together as a coordinated system. That is why so much of pelvic floor PT is not just about strength, but also about timing, breathing, and control.

If you want a deeper dive on why your pelvic floor affects so much more than just “Kegels” and bladder control, this post explains the bigger picture: How Everything is Connected to Your Pelvic Floor.

For a quick example of coordinated core and pelvic floor engagement, this video breaks it down step-by-step (including how to exhale and connect your breath with your deep core): Master the Pelvic Brace.

Signs your core system is working well

A well-functioning core is not something you should have to think about all day.

When your core system is working well:

  • It turns on and off automatically
  • It matches the intensity of the task at hand
  • You do not have to consciously “brace” for every movement

In other words, your core should support you as needed. It should not be engaged at a constant 10 out of 10.

Why core function gets disrupted (and why it is not your fault)

A core that does not coordinate well is extremely common. As you age, your body changes and adapts in response to normal life events and daily life habits. At some point, our core stops functioning and coordinating the way we want it to, and we don’t even realize it.

Common disruptors include:

  • Pregnancy and postpartum changes
  • Abdominal or pelvic surgery
  • Tailbone, hip, or back injuries
  • Ongoing pain (especially low back pain)
  • Years of doing “core exercises” with poor coordination
  • Years of “sucking in” your tummy
  • Muscles that are too tight and/or weak
  • Working a job where you sit at a desk for long periods of time
  • General common poor posture habits

This is why the best plan is not always “add more reps.” Sometimes the best plan is to change how the system is working.

Functional first, always: what do you need your body to do?

Instead of jumping in to design a core workout for our patients, we start with a simple question:

What do you need your body to do in real life?

For example:

  • Are you trying to reduce low back pain (and improve core strength for low back pain)?
  • Are you returning to running or another sport?
  • Are you having a hard time lifting your baby out of the crib?
  • Are you trying to get through the day without leaking, pain, or fatigue?

Regardless of whether your goal is to bend, lift, carry, squat, press, or just stop peeing your pants, we do not necessarily start with crunches and planks. We start with the movements that matter most to you and retrain the way your core supports those movements.

The “effort should match the task” rule (and how bracing can backfire)

Here is something we see all the time: someone is doing a simple bicep curl with 10 lb weights, but bracing their core like they are about to lift a car.

Over time, that mismatch matters.

Your core should be able to scale.

That is one reason we teach coordination between:

  • Your breath
  • Your pelvic floor and deep core engagement
  • Your movement

Practicing “the pelvic brace” with your breath can be helpful. But there is no need to overwork or brace beyond what the movement requires.

A sidenote on diastasis recti (and the fear around it)

A lot of postpartum women come to us concerned about their core and what it looks like. The term “diastasis” gets talked about a lot in postpartum spaces, and unfortunately it often comes with fear-mongering.

In these cases, we start by identifying whether someone actually has a diastasis and, if so, how problematic it is.

If you are not experiencing symptoms like:

  • Pain
  • Significant abdominal doming with daily activity
  • Severe constipation
  • Leaking urine

…then chances are, you either don’t have a diastasis OR, it’s going to be a fairly simple and straightforward regimen for getting it under control.

If you aren’t sure whether you’re dealing with a diastasis, keep an eye out for one of our free diastasis screenings, or book a free 15-minute consult with one of our pelvic floor PTs so we can answer your questions and put your mind at ease without necessarily scheduling a full-blown evaluation!

What’s the next step in strengthening your core?

If you are feeling confused about your core, frustrated by pain, or tired of trying random exercises from the internet, you do not need another generic ab routine.

You need a plan that matches your body, your symptoms, and your goals, and you deserve clear coaching on how to engage pelvic floor and core without over-bracing.

Schedule a free consultation with a pelvic floor physical therapist at Well + Core to ask your core questions and get clear next steps (including pelvic floor physical therapy core exercises that match your current level): https://wellcorept.com/pages/book-a-pelvic-floor-pt-appointment

You can also find more education and updates on Instagram: https://www.instagram.com/wellcorept

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