How to Build a Stronger Core (No sit-ups needed!)
Menopause belly or tummy troubles?
When we were younger, most of us thought about our core for one reason…
👉 A flat stomach.
Remember those “8-Minute Abs” workouts or endless crunches that promised a trim tummy?
But our perspective starts to change…usually in midlife.
We start to realize that our core muscles play a MUCH bigger role than just appearances.
A strong core impacts how we move, stand, lift, balance, and even breathe.
And most importantly, a strong core plays a huge role in how well our bodies function as we age.
Why This Matters
If you suffer from low back pain or have osteoporosis or osteoarthritis in your spine, a strong core is extra important. Focusing on this key area of your body can mean less back pain, less knee & hip discomfort, better balance, fewer pelvic floor issues and more overall confidence in how your body moves. Simply put, core strength isn’t just about appearance, it’s about supporting your body for the decades ahead.
FITNESS SIMPLIFIED
One of the biggest misconceptions about core training is that it’s just about your abs. But your core is actually much more three-dimensional than that.
Fitness Tip to Build a Strong Core
Train ALL the muscles of your core—not just your abs
Think of your CORE as the central support system for your entire body:
👉 Rectus abdominis—the “6-pack” muscles that form the front wall of your abdomen
👉 Transverse abdominis—acts like a natural internal corset to stabilize your spine
👉 Obliques—help you rotate, bend, and stabilize from side to side
👉 Lower back muscles & glutes—support posture and movement
👉 Diaphragm—plays a crucial role in breathing and core pressure
👉 Pelvic floor muscles—supports and offers stability for everything from below
When these muscles work together, they create a stable and supportive center for your entire body.
That’s why a good core routine isn’t just about crunches.
It’s about training the core in a functional way, so it supports how you move in everyday life.
Not sure where to begin or what exercises will strengthen your core the best? Try this short, sweet and simple core strengthening routine that actually works.
5-Minute Core Strengthening Routine
- Pelvic Tilts with Toe Taps (8 reps/side): Keep your low back braced into the floor as you touch one foot down, then the other.
- Biceps Curl to Overhead Press (10 reps/side): Stand in a staggered stance; pull the dumbbell up in a biceps curl, and then press the weight overhead.
- Prone Planks (8 deep breaths): Maintain a strong position with tailbone tucked and no sagging. Deep breaths with a firm exhale.
Extra Tip: You’ll find modifications in the video for an easier and a harder option for each exercise to help you meet your body where it’s at today AND still make progress.
Did You Know...
- Even if you have osteoporosis or osteopenia in your spine, strengthening your core (with the exercises shown👆) can improve stability, posture and even boost bone density in that area!
- There’s power in the exhale! If you want to feel your core muscles really fire up, blow air out firmly during the hardest moment of the exercise. Imagine you’re blowing up a balloon. This creates more stability in your core for any movement!
- A weak pelvic floor could be the culprit if you have low back pain AND you tend to leak a little.
NUTRITION SIMPLIFIED
Speaking of your core…er midsection…it’s common to wonder if eating carbs is the reason belly fat becomes more noticeable in midlife. While this is a common belief—the reality is more nuanced.
Nutrition Tip to Build a Strong Core
Choose high-fiber carbs
Eating too much of ANY macronutrient—carbs, fat, or proteins—can push your caloric balance higher than your body needs.
When that happens, the excess energy gets stored somewhere.
😥 And for midlife women, that storage area often becomes the midsection (Thanks hormones!🙄)
Hormonal shifts, especially declining estrogen levels, can also make the body handle glucose less efficiently than it did in our 20’s.
But that doesn’t mean that carbs are the enemy!
Your body needs carbs to stay energized and function well.
👉 The key is to eat carbs that come with fiber.
Think: fruits, veggies and whole grains 🍉🍐🍆🥕🥒🍄🟫🫘🌾
That fiber slows digestion, supports gut health, and helps stabilize blood sugar levels.
Carbs with little or no fiber (like white bread, pastries, or sugary snacks) are best saved for the occasional splurge.
Rather than cutting carbs out entirely, a better strategy is simply choosing higher-fiber sources most of the time.
Here’s a simple stew that’s full of fiber-rich carbs and even includes a plant-based protein!
More ideas to prioritize fiber-rich carbs:
- Add lentils, black beans or chickpeas to your salads this spring
- Opt for whole-wheat pasta or quinoa as a base to bowls
- Raspberries, blackberries, avocado, broccoli, and other cruciferous veggies offer high fiber and nutrient
MINDSET SIMPLIFIED
Your core is not just a “trouble-zone”.
For many women, the midsection tops the list of most frustrating body areas.
And in midlife, that frustration can intensify as our bodies change.
But it’s worth remembering something important:
✨ You don’t need a flat stomach to be strong, capable, and beautiful…at ANY age.
A healthy core isn’t defined by visible abs.
It’s defined by how well those core muscles support you—whether that’s standing taller, moving without pain, or feeling stable and confident in your body.
Mindset Tip to Build a Strong Core
Focus on ALL the benefits of a strong core
THE TAKEAWAY
When you focus first on strength, function, and feeling good, something interesting often happens: your confidence grows, your posture improves, your body feels more capable. And the way you see yourself starts to shift—regardless of whether your stomach looks the way it did years ago or not. Because the real goal isn’t chasing an aesthetic perfection. It’s building a body that
- Train ALL the muscles of your core—not just your abs
- Choose high-fiber carbs
- Focus on ALL the benefits of a strong core
ADDITIONAL RESOURCES
Self Care Simplified podcast
SELF CARE SIMPLIFIED PODCAST EP No. 234 Strong at Any Age: How to Build a Strong Core for Women
SELF CARE SIMPLIFIED PODCAST EP No. 254 Battle of the Belly: Build a Stronger Core and Lose the Belly Fat
SELF CARE SIMPLIFIED PODCAST EP No. 400 3 Common Myths About Core Training & Reducing Belly Fat
SPECIAL RESOURCE
This follow-along hips & core strength workout is one of my signature routines for building the deep strength and stability that keeps your body feeling strong, steady and pain-free. Click on the link and join me!
The Only Hips & Core Workout You Really Need
Until next week... Be strong
