4 signs your core is crap (common signs of core weakness)

I know, I know. I never stop talking about the dang core. Well, sorry not sorry. Our core is truly the foundation of our movements and aids in our everyday function. Breathing, posture, squatting, lifting, walking, swimming, standing, sitting, swallowing, talking, and even using the bathroom are all dependent on our core strength and function. Without a strong core other problems are bound to arise. So do you know if you have a strong core? Unfortunately, many women believe their core is fine because they have active lives running around with their kids or exercising. But the sad truth is many women actually have poor functioning or weak cores, especially after pregnancy. Check out these common signs of core weakness.

Sign #1: You have a hard time maintaining good posture

Do you find yourself having a hard time standing up straight or sitting with an erect spine? Our core muscles are responsible for holding us upright. Good posture starts at the core. Things like neck, shoulder, and back pain can be associated with poor posture and weak core muscles.

Sign #2: You have low back pain

The core muscles are what support our spines. The transverse abdominis muscle in particular needs to be appropriately activated with all our daily movements. If our core muscles are not working we tend to use our low back muscles that are less suitable for bending, lifting, squatting, etc. This leads to overuse injuries, low back muscle aches, pains, and strains. Low back pain is a very common sign of core weakness.

Sign #3: You have a stubborn mommy pooch

When we are pregnant our uterus and stomachs grow as the baby grows. This means the core muscles also grow and stretch. This stretching places extra strain on the linea alba which is the tissue that runs down the middle of your 6 pack abs (also known as your rectus abdominis) This can lead to a separation of your abdominal muscles known as a diastasis recti. An untreated separation of the abdominals is a big contributor to the dreaded mommy pooch and a sign of core weakness and dysfunction. You can learn how a diastisis is assessed in my post all about the mommy pooch. Unfortunately, it is possible for women to have a diastasis even years after having their last baby.

Sign #4: You have incontinence

 

Peeing when you cough, sneeze, run, jump, after child birth is common. But I can not stress this enough…it is not normal. Having incontinence after childbirth is a big sign that you are suffering from core weakness and core dysfunction. I don’t want to dive too deep into this topic today but the abdominal (core) muscles aid in our proper elimination function. A diastisis recti can be a big contributor to incontinence. More on all of this at a later date.

What’s next?

If one or more of these sound familiar, it may be a sign that your core is weak. Every single person could benefit from a strong and stable core. But it is important that you are doing the right exercises to strengthen your core. Crunches and sit ups are not the answer. To ensure proper core function and activation check out my post about the importance of the transverse abdominis muscle. And check back next week for 5 great core exercises that don’t involve a single crunch. I want you to adore your core.

–Monica