Skip the Crunches. Do This Instead
How to effectively to build a strong, functional core.
If you’re anything like me, core workouts were all about getting flatter abs or a more toned stomach when I was younger.
But after 40, your core becomes about something much more important—
👉 Keeping you strong, stable, and moving well for the decades to come.
A strong core helps support your spine, improves balance, protects your hips and knees, and even plays a role in overall pelvic floor health.
On the other hand, a weak core can contribute to back pains, poor posture, instability, pelvic floor issues, and difficulty performing everyday activities as you age.
The good news?
You don’t need an hour-long workout for a stronger core! 😰
Sometimes, one simple exercise is all it takes to start building the strong, resilient core your future self will thank you for.
You can start this today!
JUST ONE THING
One simple movement can teach your core muscles to work together the way they were designed to.
Your JUST ONE THING to Build a Stronger Core
Master the Pelvic Tilt + Exhale
If there was just one core exercise every woman in midlife should learn, it would be the pelvic tilt + exhale.
While many people think of the core as just the abs,
…your deepest core muscles—including your diaphragm, pelvic floor, transverse abdominis, and multifidus—are the real foundation of spinal stability.
The pelvic tilt, especially when paired with a slow exhale, helps activate these muscles as a team.
Once you learn this movement, you’ll build a stronger foundation for everything else you do!
👍 Lifting groceries
👍 Gardening
👍 Strength training
👍 Getting up off the floor
Sometimes the simplest exercises produce the biggest results.
Here’s how to master this foundational movement! 👇
How to do a Pelvic Tilt
- Lay on your back on the floor and notice the natural gap between your back & the floor
- Tuck your tailbone under, which will, in turn, press your low back against the floor
- Hold this position as you fully exhale, feeling the muscles around your waist contract inward
Extra Tip: If pressing your back against the floor feels uncomfortable, place a folded towel under your lumbar spine. Press gently into the towel instead of trying to force your back completely flat.
Did You Know...
- Tucking your pelvis under is called a “posterior pelvic tilt”, while arching your pelvis out behind you is call an “anterior pelvic tilt”.
- The BEST time to perform a pelvic floor contraction is when you exhale—your diaphragm and pelvic floor muscles work together.
- The “pelvic tilt + exhale” exercise is the foundation for dozens of other good core exercises such as planks, dead bugs, and hollow body holds.
Until next week... Be strong💪
