You’re about to learn exactly how to strengthen your core so you can avoid lower back pain and other imbalances that stem from a weak core.
The core is not limited to the ‘6-pack abs’ which are the external abdominals we’re able to see in the mirror when we get really lean.
The core encompasses the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, longissimus, diaphragm, quadratus lumborum, cervical spine muscles, latissimus dorsi, gluteus maximus, and even the hip flexors (1).
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As you work to strengthen your core, keep in mind that all the above muscles are connected and the best way to strengthen your core is to focus on training these muscles together, not in isolation.
When your core muscles are weak and don’t engage right away when they should, your spine and hip joints bear the load.
How do you know if your core is weak and needs strengthening? Well, here are some of the most common symptoms of weak core muscles…
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Then, I’ll also explain (step-by-step) how to strengthen your inner core muscles so you can protect your back and eliminate lower back pressure and pain (2).
A lot of people start to experience chronic back pain after moving and spending hours lifting boxes and heavy items. This is a clear sign of a weak core and the inability to automatically activate and engage the core muscles to do their work.
If you find that after standing for a prolonged period of time, this can also be a sign of weak core muscles.
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The glutes (which are also part of the core) are designed to be the strongest muscles and will help you stabilize your pelvis and lower back. I’ll link to a few glutes strengthening routines at the end of this post.
You always want to balance hours of sitting and inactivity with core activation exercises. Otherwise, the glutes and core become extremely weak leading to chronic lower back pain.
Before I share the exercises, below is the plan I recommend you follow as you introduce these new exercises into your routine. I don’t recommend you do everything in the video when starting out. Follow the steps below as a guide.
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If you don’t like going to the gym or find that sticking to an exercise program is hard, then wake up 15 minutes earlier to do your exercises, and get them out of the way.
You want to activate not fatigue your core muscles. The goal to strengthening the core is not focused on building toned up (although it can be a positive result!). The goal is to activate and strengthen the deep core muscles.
A few repetitions of diaphragmatic breathing lying on the floor or standing is a great exercise to start with. Many people rush through the exercises just to get them done. That’s not the goal here.
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Strengthening your core won’t require a ton of exercise. Stick to no more than 3 or 4 exercises for the best results. Do each repetition slowly and with control.
Less is always more when it comes to activation exercises. Not to mention that if you do too many at once, it’ll be hard to pinpoint which exercises are working well for you.
Important coaching tip: If your core isn’t fully developed, you’ll quickly start arching your back on the way down. You want to keep your back neutral and as flat as possible on the exercises done on the floor. A quick tip to help you achieve this is to
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As you work on your core strengthening, below are a few additional routines to switch things up. I have some great standing and seated exercises as well.
Pain level is another way to assess if what you’ve been doing is working. It doesn’t have to be a huge change.
Muscle Integration: As I mentioned before, we cannot isolate the body and expect to have a whole functioning unit. We always work with how the body was designed to move.
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The core, glutes, and hamstrings like to work together. Good posture is key to avoid building muscular imbalances, and proper stretching (when needed) is important to keep the muscle tissue healthy.
No work needed on your part, just show up and follow along with the plan. you can read more about the program and read the reviews here.
Hey there, I'm Sofia. Welcome to my blog! I'm here to help you get permanent relief from piriformis, hip, and lower back pain without spending years in pain suffering through information overwhelm or temporary fixes. I've been through the chronic pain journey myself. I know how lonely and hard it can get... Click here to read about my story and how I healed after 7 years of chronic pain, against all odds.
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I help women and men break free from chronic hip and lower back pain (without spending years suffering through temporary fixes) while teaching them how to keep the pain from coming back. My prior chronic pain journey inspired me to create this blog. And, I'm SO glad you're here!
Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page. this post contains Amazon affiliate links. I only mention products I personally use and recommend…and if you purchase from Amazon using my affiliate link, I get a small commission. You won’t pay more
Hi Everyone, I have another standing core and abs strengthening workout with some new exercises to activate the core and abdominals. I’m a big fan of standing core exercises and have already shared a few on this blog.
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My original post here includes 13 standing core exercises. I’m excited to share a few more exercises to give you more options.
Standing exercises are beneficial because we can integrate the core and glutes and work them together in a functional way (1). The lunge to wood chop for example is a great functional movement that integrates major muscles that prefer to work together in daily life.
Many people also spend their days in the office or drive a lot. It’s easier to stand in a corner and do a few sets of each exercise than having to get on the floor.
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We can also benefit from standing core exercises to increase blood flow to the spine, support and stabilize the lower back and alleviate lower back pain.
The workout is mostly bodyweight. I’ll use one light dumbbell in the weighted crunches, but it’s optional. Alternatively, you can use a bottle of water or a heavy book. The dumbbell I’m using is 4 lbs.
We’ll perform 50 seconds of work followed by 30 seconds of rest. Pause the video anytime you need to reset your posture or if you feel lower back tension. It’s okay to take those extra few seconds to reset your posture, brace your core and resume when you’re stabilized.
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We’re not after speed or the number of reps, do as many repetitions as you feel comfortable with as long as you are focusing on good form and feeling your core working.
Make sure not to over-round your lower back. If you can, try at all possible to keep your back straight. You don’t have to raise your leg too high.
Use your feet as a pivot point to rotate, not your hips. Extending the weight in front of you creates tension and challenges the core.
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Chekout my post here which includes 13 more standing core exercises. You now have so many options to choose the exercises that feel right for you and keep your core engaged anytime.
Also, this workout is part of my new low-impact fitness program for people who want to get in shape but have a history of chronic pain. It’s a gentle strengthening and toning program. Check out the free program and guide here.
Hey there, I'm Sofia. Welcome to my blog! I'm here to help you get permanent relief from piriformis, hip, and lower back pain without spending years in pain suffering through information overwhelm or temporary fixes. I've been through the chronic pain journey myself. I know how lonely and hard it can get... Click here to read about my story and how I healed after 7 years of chronic pain, against all odds.
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I help women and men break free from chronic hip and lower back pain (without spending years suffering through temporary fixes) while teaching them how to keep the pain from coming back. My prior chronic pain journey inspired me to create this blog. And, I'm SO glad you're here!
Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page.In just a few moments, I’m going to share with you 9 powerful deep core exercises that’ll target the transverse abdominis (TVA) – one of your deepest abdominal muscles.
I’ll also explain how to properly engage this muscle and the signs and symptoms of a weak deep core and inactive transverse abdominis.
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Keep in mind as you do the exercises that
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