The Only Core Workout You’ll Ever Need

What if I told you core training could actually lead to injury, back pain, diastasis recti (abdominal separation), and pelvic floor issues, like prolapse? To be fair, proper core training would ACTUALLY HEAL each of these issues when done correctly. The problem is, most people don’t have a good understanding of how to actually train their core.

Ab workouts that only include crunches, sit ups, and planks with poor form, can worsen these symptoms. So how exactly do we train the core? The KEY is to always have proper form and manage intra-abdominal pressure well.

For people who truly have a strong core, crunches, sit-ups, and planks are all great exercises once you have the foundation. BUT, if you are freshly postpartum, have abdominal separation, consistently have low back pain when working out, or tend to hold your breath when doing ab exercises, you may be putting yourself at risk for an injury.

In this post, I will teach you exactly why training your core is so important and how to do it in a safe way that allows you to build a foundation to support your entire body and even optimize your upper and lower body workouts!

The information shared through this website, emails, products and services is for informational and educational purposes only. It may not be the best fit for you or your personal situation. I am a Physical Therapist but I’m not your doctor. It shall not be construed as medical advice, nor as a replacement for professional medical advice, diagnosis and/or treatment.

What is actually considered your “core”?

Your core is the most central part of your body. If you look at your abdomen like a box, your diaphragm makes up the top, your pelvic floor muscles are the bottom, and your back and abdominals muscles (external and internal obliques, rectus abdominis, and transverse abdominis) make up the sides. Secondary core muscles, can include deep neck muscles, glutes, and upper back.

When even one of these sides gets weak, it can cause a host of problems when it comes to functional daily activities like squatting, vacuuming, getting out of bed, picking up your toddler, standing for long periods and strength training workouts.

If the only muscle being trained within that list includes the rectus abdominis (responsible for crunches), then we have some serious muscle imbalances going on. One of the most forgotten about muscles within that list is the transverse abdominis, abbreviate TA.

The TA muscle is the deepest abdominal muscle and it runs from the bottom of your ribcage almost to your pubic bone, and around the sides toward your back. The TA is a very large muscle that looks almost just like a corset and is about the same size.

If you think about the function of a corset, it’s job is to cinch in the waist. So when we think about a strong TA muscle, it cinches in to protect the spine and helps stabilize the hips.

How do I know if I have a strong core?

You can do plenty of crunches and even have six-pack abs without being able to hold a plank for 30 seconds. A plank requires you to use all the muscles listed above, so if you only train your rectus abdominis through crunches, then you may not really have a strong core.

Not to mention, holding your breath or doing crunches without a strong TA muscle can lead to pelvic floor issues. Excessive intra-abdominal pressure (caused by breath holding or bearing down) can put more pressure down on your uterus, bladder, and rectum that can lead to a pelvic organ prolapse over time. This can also worsen an abdominal separation from pregnancy or lead to hernias.

The best way to check if pressure is managed well, is to lie on your back with knees bent and a mirror next to you. Simply lift your head as if looking down at your feet, but instead look in the mirror and observe what your abdomen is doing. If you see a “dome” or bulging pop up in the center of your abdomen, this means your rectus abdominis took over and your TA muscle isn’t doing it’s job.

If you TA muscle is active and participating, then your abdomen will stay flat and won’t bulge up when you lift your head. This is a great way to check TA activation with every single exercise you do to make sure it is turned on and pressure is managed well.

What if I don’t know how to find or activate the TA?

Don’t worry! This is actually a very common problem and with a little practice and consistency you can find and strengthen the TA to build a strong core. In the same position as before, lie on your back with knees bent and put two fingers just inside your hip bones on both sides. This is the best place to feel when the TA muscle is contracting. Try coughing and you should feel that muscle tighten and pop into your fingers.

So how do I strengthen the TA?

Once you are able to feel the TA, practice maintaining the contraction with various abdominal exercises. Below, I have listed a progression of core exercises to practice with.

1. Supine Marching

Begin by lying on your back with knees bent. Contract the TA while feeling with your fingers and keep your back flat on the floor throughout the entire exercise. Begin by lifting one foot about 6-8 inches off the floor and place it back down. Repeat with the opposite foot and continuing alternating. The goal is to make sure your TA stays active without any doming or bulging, your hips don’t rock side to side when you lift your foot, and your back isn’t arching. When you are able to do this for 2-3 minutes straight, progress to the next exercise.

2. Alternating Toe Taps

Again, start lying on your back with knees bent. This time, lift both feet off the floor at the same time with your legs in table top position, knees still bent. Your hips and knees should both be at a 90 degree angle. In this position, check to make sure TA is active without doming. Then, tap one foot down to the floor and return to tabletop position. As before, alternate tapping each foot down and bringing it back up. Once you are able to do this for 2-3 minutes straight without losing TA activation, progress to the next exercise.

3. Dead Bugs

Start in the same position as exercise #2 with both knees in tabletop position. Place each hand on your knees, then straighten out your left leg in front of your and your right arm behind you. Return to starting position and then alternate by straightening out your right leg in front of your and your left arm behind you. Again, keep your back flat throughout the entire exercise and use a mirror or video yourself to check for doming in your abdomen. Once you have mastered, you can progress.

4. Bird Dogs

Starting position is on your hands and knees with arms directly below your shoulders and knees directly below your hips. Similar to dead bugs, you will alternate raising the opposite arm and leg while keeping your back straight and not allowing your pelvis to rock side to side. Don’t forget to monitor TA activation and master before progressing.

5. Bear Holds

Start on your hands and knees, then come up on your toes as if you are about to crawl. Keeping all the previous guidelines in check, hold this position for 30 seconds to a minute and repeat 3 times.

6. Planks

Planks can easily be modified to your needs. You can start by using a bench to create an incline which will be easier than using your elbows on the floor. As long as there is no abdominal bulging or breath holding, you can choose whatever angle feels good for you with the goal being to hold 1 minute at least 3 times.

How will core training benefit me?

Once you learn the guidelines to make sure that you are actually targeting the right muscles with core training, it is a total GAME CHANGER.

You start to notice that squats get easier.

You no longer have back pain with exercise.

Your hips start to feel stronger with exercise.

You are able to progress after a plateu in strength.

Your lower belly pooch is less noticeable.

You no longer have leaking with coughing, sneezing, or jumping.

The results are endless and so, so worth it. You’ll find that once you have a strong core, crunches aren’t bad or harmful but you end up getting so much more out of true core exercises. Not to mention, once you start activating the TA while doing upper body exercises, lower body strengthening, and even daily activities like bending over to pick things up, you feel so much more balanced and other activities get easier!

Now, you have all the tools you need to build a strong core!

What are some of your favorite core exercises? Let me know in the comments below!