The Core and How It Protects You

Here we go again! I know I write and speak about this often- your core.

I stress how important it is to reducing the risk of injury, promoting normal movement patterns, and giving you stability to prevent falls.

Personally I can tell you how important the core is. Remember the core comprises your gluteals (buttocks), lower abdominals, pelvic floor, and diaphragm.

In 1996 I gave birth to my daughter. She was my 2nd child. She was 1 1/2 pounds heavier than my 1st. I decided that I could not wait to return to dance class, so 6 weeks postpartum I returned to my advanced Jazz dance class.

We were doing a combination across the floor midway through class where I had one leg up in the air while my other foot was in a heel raise position. There was sweat on the floor and yup you guessed it, my foot that was in a heel raise slid through it.

Being 6 weeks postpartum, I did not have any abdominals and weak pelvic floor, so what caught me was my calf muscle on the foot in heel raise. The next thing I heard was a loud pop. I tore my calf muscle in the muscle belly. Try pushing in a clutch with a torn calf muscle – not fun!

I tell you this story so you can see how important the core is. The core protects you in potential falls and slips, landing from jumps, changing directions.

You might say well I don’t do any of those things. Have you ever had to get up quickly from the chair, or jump over water at the curb, or pivot around to catch something that may be falling off the table? These are happenings in our daliy lives that you may not be aware of.

So how do you build up your core?

Here are 5 easy exercises you can do and incorporate into your daily life:

1. Walk sideways: keep both your feet parallel so the pelvis stays facing forward. This works the pelvic floor and hip girdle.

2. Walk backwards: particularly going up a hill. Be sure you take long strides behind you. This activates the abdominals.

3. Kegel’s: tighten your pelvic floor like an elevator going up 4 floors. These are the muscles you use to stop yourself from being incontinent.

4. Deep breathing: on exhaling engage the pelvic floor. The lower abdominals will also be recruited.

5. Lift your arms overhead and then exhale from your mouth as you lower them down quickly. This engages the lower abdominals.

Now you have some simple but effective exercises that are so easy to incorporate into your daily routine to begin strengthening the core muscles.

Not sure where to begin with your exercise program? Have you moved beyond the basics, but don’t know how to progress or make changes to your home routine that would be more effective? Click here to schedule a Free 20 minutes Discovery call to discuss your journey and how we can help you to get stronger safely, be more independent and fully functional.

To Your Health,


Cynthia Weiss

We Help Women To Increase Their Confidence In Achieving Their Goals Of Having An Independent & Mobile Lifestyle Without The Use Of Pain Medications Or Surgery.