Stronger Core (No-sit ups required!)
“8-minute abs”?
When you were younger, you may have cared about your core because you wanted a flat stomach or toned abs.
That’s the aesthetic many of us were told to chase.
But as you get older (and wiser!), you learn that your core does so much more.
So you focus on your core strength for different reasons.
A strong core can help reduce back, hip, and knee pain.
It also improves balance, supports your pelvic floor, and helps you feel stronger and more confident every day.
Why This Matters
If you have osteoporosis, low back pain, or osteoarthritis in your spine, a strong core is extra important. Exercise can help relieve pain and slow the progress of arthritis in your joints.
FITNESS SIMPLIFIED
Your “core” is more than just your abs.
Fitness Tip For A Strong Core
Train all the muscles in your core, not just your abs
Many core training programs focus on a lot of sit ups, crunches, and long-hold planks.
But these moves alone won’t make your core truly strong.
And they can actually make your back pain worse!To effectively strengthen your core, you need to think in 3D.
Yes, your abs matter — those front muscles (called rectus abdominis) are part of your core.
But your core also includes:
- Transverse abdominis – your inner “corset” muscles that hold everything in and help with stability
- Obliques – the muscles on your sides that help rotational control and side-to-side stability
- Lower back and glutes – key for support and movement
- Diaphragm – the muscle you use to breathe (yes, breathing is part of core training!)
- Pelvic floor muscles – they support and offer stability for everything from below
A good core training routine will target ALL of these muscles in a functional way.
The 3 Best Exercises for a Stronger Core
- Birddogs - Hold steady for 3 deep breaths per side, two holds per side
- Bridges - Do 10-15 repetitions
- Pelvic tuck with exhale - Do 6-8 repetitions
Extra tip: Cycle through these exercises for 2-3 sets. You can even do them every day to see significant improvements in your core strength! (Want a free, daily follow-along program that includes these moves? Click here!)
Did You Know...
- If you have low bone density in your lumbar spine, core exercises can help improve your posture, balance, and even build stronger bones in that area!
- Exhale as you move! Breathing out firmly during the hardest part of an exercise helps your core muscles turn on and keeps your body stable.
- Struggle with back pain and bladder leaks? Weak pelvic floor muscles might be the reason—they support both your back and bladder.
NUTRITION SIMPLIFIED
Speaking of Your Core, er midsection...
Can eating too many carbs cause belly fat?
Most women would probably say yes.
But the truth is, eating too much of anything—carbs, fat, or protein—can lead to weight gain.
And for many women in midlife, unfortunately, that extra weight tends to show up around the midsection. (Thanks, hormones!)
Nutrition Tip For a Healthy Midsection
Choose high-fiber carbs
Carbs get a bad rap.
As estrogen levels drop in midlife, your body doesn’t handle the glucose in carbohydrates as efficiently as it used to.
But don’t ditch carbs altogether.
You need them to stay energized and function well.
The key is to eat carbs that come with fiber.
Think fruits, veggies, and whole grains.
These help you feel full longer, give your body more nutrients, and support a healthy gut.
Carbs with little or no fiber (like white bread, pastries, or sugary snacks) are best saved for the occasional splurge.Here’s a simple stew that’s full of fiber-rich carbs and even includes plant-based protein!
Slow Cooker Curry Stew With Chickpeas, Sweet Potatoes, and Kale
More ideas for high-fiber carbs:
- Choose bread made from whole grains rather than white/refined grains
- Eat 1-2 servings of fruit or vegetables with every meal
- Swap out white rice for quinoa for a higher fiber grain
MINDSET SIMPLIFIED
Struggling to Be Friends with Your Belly?
The belly is often the part of our body we feel most frustrated with, especially in midlife.Don’t let your frustration pull you into a downward spiral.
Your body is beautiful.
You do NOT need a flat stomach, at ANY age.Instead, focus on building a strong, healthy core.
When your core gets stronger, you’ll feel more confident — trim tummy or not.
You’ll be stronger, move with less pain, and stand taller.
Mindset Tip to Prevent Injuries
Focus on all the benefits of a strong core
THE TAKEAWAY
A strong core is about so much more than looks! A strong core helps you move with ease, stay balanced, and feel confident in your body. By focusing on a few simple things, you can build a strong core for life.
- Train all the muscles in 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
Ep 443. Core Exercises for Osteoporosis, osteoarthritis and Back pain
Ep 400. 3 Common Myths About Core Training and Reducing Belly Fat
Ep 234. Strong At Any Age: How to Build a Strong Core For Women
SPECIAL RESOURCE
At a loss for how to strengthen your pelvic floor muscles? Don’t know when to inhale and exhale? Can’t figure out how to do a kegel? This quick follow-along routine has you covered! In this video, you'll learn how to do properly do a pelvic floor contraction (commonly known as a "kegel") and then you'll be guided through practicing it in different positions. The more practice the better!
Core Exercises for a Stronger Pelvic Floor (+ How to Do a Kegel)
Until next week... Be strong
