Stop Chasing Flat Abs. Start Building a Strong Core
Menopause belly woes? This is for you.
Remember those “8-Minute Abs” workouts?
For many of us, our younger selves thought core training was all about getting a flatter stomach or more defined abs.
But in midlife, your core takes on a whole new meaning.
It isn’t just about how you look.
👉 It’s the foundation for how you move, feel, and function every day.
A strong core does so much more, like:
✔️ Support your spine
✔️ Improves balance
✔️ Protects your hips and knees
✔️ Reduces the risk of falls
✔️ Plays an important role in pelvic floor health
In other words, building a stronger core isn’t about chasing a 6-pack anymore.
It’s about building the strength and stability that will help you stay active, independent, and confident well into your 70s, 80s and beyond! 💪
Why This Matters
A strong core is one of the best investments you can make in your future health. If you’re living with osteoporosis, low back pain, or osteoarthritis, improving core strength can help reduce pain, better support your spine, improve daily function, and even slow the progression of joint-related problems.
FITNESS SIMPLIFIED
Your strongest core isn’t built with endless crunches—it’s built by training your body to work together.
Fitness Tip to a Stronger Core
Train your ENTIRE core—not just your abs
Your core is much more than the “6-pack” muscles on the front of your stomach.
Think of it as a 360-degree support system that wraps around your entire midsection.
It includes your:
✨ deep abdominal muscles,
✨ obliques,
✨ low back,
✨ glutes,
✨ diaphragm,
✨ and pelvic floor,
…all working together to stabilize your spine and pelvis with every step, lift, reach, and twist.
When one part of that system is weak, the others have to compensate, often leading to back pain, hip or knee discomfort, poor balance, or pelvic floor issues.
A well-rounded core routine strengthens all of these muscles through functional movements,
helping you move with greater strength, stability, and confidence every day.
Start strengthening your core with the 3 easy moves in the video below👇 and your entire body will thank you!
3 Moves to a Strong Core
- Diaphragm Focused Breathing (10 reps): Place fingers on bottom ribs, inhale to feel expansion then exhale to feel inward contraction
- Pelvic Tuck + Exhale (10 reps): Tuck your pelvis and press back into the floor, then exhale slow & firm
- Glute Bridges (10 reps): Squeeze your booty and lift hips up evenly without arching the back and release down slowly
Extra Tip: Cycle through these exercises for 2-3 sets. These are exercises you can do every day to see significant improvements in your core strength!
Did You Know...
- You must remember to exhale as you move! Breathing out firmly during the hardest part of an exercise helps your core muscles turn on and keep your body stable.
- You must remember to exhale as you move! Breathing out firmly during the hardest part of an exercise helps your core muscles turn on and keep your body stable.
- Your pelvic floor is part of your core. Weak pelvic floor muscles can contribute to both back pain and bladder leaks because they help support your spine, pelvis, and bladder.
NUTRITION SIMPLIFIED
Carbs aren’t the enemy of your midsection—but choosing the right ones can make a big difference in how you feel during this season of life.
Nutrition Tip for a Healthy Midsection
Prioritize High-Fiber Carbs
Many women blame carbs for stubborn belly fat,
but the truth is that excess anything—from carbs, fat, or protein—can all be stored as body fat.
The bigger challenge in midlife is that hormonal changes can make it harder for your body to process glucose efficiently.
Instead of cutting out carbs, choose ones that are packed with fiber, such as:
🍉🍏🍌 Fruits
🍠🍄🟫🥒 Vegetables
🫘🫛 Beans
🌾 Whole grains
These choices will digest more slowly, help keep blood sugar steadier, support a healthy gut microbiome, and keep you feeling full longer.
Save the low-fiber, highly processed carbs—like sweets and refined grains—for occasional treats.
Let high-fiber carbs do the heavy lifting most days.
Looking for a recipe that is packed with flavor AND will give you solid boost to your daily fiber intake? Try this DE-licious savory salad today!
Mexican Kale Salad
More Ideas to Boost Fiber
- Add chia seeds or basil seeds and hemp hearts to your Greek yogurt
- Use cooked sweet potato as your base for a taco bowl and top with shredded cabbage, black beans, avocado and your favorite taco meat
- Eat your morning eggs on a toasted slice of whole-grain bread and mashed avocado
MINDSET SIMPLIFIED
It’s easy to judge your midsection by what you see in the mirror,
especially in midlife when hormonal changes often make the belly a frustrating area. 😢
But your worth has never been measured by the size or shape of your waist.
Instead, shift your focus to building a core that supports you every day.
A stronger core means less pain, better posture, improved balance, greater confidence, and the ability to keep doing the things you love for years to come.
When you celebrate what your body can do instead of how it looks,
confidence naturally follows—no flat stomach required. ✨
Mindset Tip of the Week
Focus on EVERYTHING a Strong Core Does for You
THE TAKEAWAY
Forget chasing the “perfect midsection”. Instead, build a core that’s strong from every angle, nourish it with high-fiber foods, and appreciate all the ways it helps you move, feel, and live better. That’s the kind of strength that lasts a lifetime.
- Train your ENTIRE core—not just your abs
- Prioritize High-Fiber Carbs
- Focus on EVERYTHING a Strong Core Does for You
ADDITIONAL RESOURCES
Self Care Simplified podcast
SELF CARE SIMPLIFIED PODCAST Ep 443. Core Exercises for Osteoporosis, Osteoarthritis & Back Pain
SELF CARE SIMPLIFIED PODCAST Ep 400. 3 Common Myths About Core Training & Reducing Belly Fat
SELF CARE SIMPLIFIED PODCAST Ep 234. Strong at Any Age: How to Build a Strong Core for Women
SPECIAL RESOURCE
Ready for a routine that puts together exercises to strengthen your hips AND core? This one is just what you need to build deep strength and stability to keep your body feeling strong, steady and pain-free.
The Only Hips & Core Workout You Really Need
Until next week... Be strong
