 I hear this all the time:
“I need to strengthen my core.”
And I get it—when your core feels weak, everything else feels harder.
Maybe your back aches after sitting too long.
Maybe your posture has started to slump without you realizing it.
Maybe you just feel a little… off-center in your body.
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Here’s the thing:
Core strength isn’t about crunches or chasing a six-pack.
It’s about feeling supported, steady, and capable in your everyday life.
Today I want to share one of my favorite gentle core movements — something I use with women 45+ because it builds real strength without strain.
I filmed a short video to walk you through it (scroll down ⬇️).
But first, let’s talk about why your core matters more than you’ve probably been led to believe.
Why Core Strength Matters (Especially Now)
Your core is involved in almost everything you do:
- getting out of a chair
- walking up stairs
- lifting groceries
- standing tall instead of collapsing forward
- even breathing well
When your core is working with you, it:
- supports your spine
- helps ease back discomfort
- improves posture
- makes movement feel more confident and less effortful
- helps you feel steadier on your feet
And no — strong does not mean “tight” or “hard.”
Those visible ab muscles are just the surface layer.
The kind of strength that actually helps your back, posture, and balance comes from deeper muscles, especially one called the transversus abdominis.
I often describe it as your body’s built-in support belt — it gently wraps around you and helps everything feel more held together.
What Is a Neutral Pelvis — and Why It Matters
In this practice, we’re focusing on those deeper muscles.
One of the most important pieces is learning how to find a neutral pelvis — the position where your spine is best supported and your core can actually do its job.
Here’s a simple way to find it:
- Lie on your back with your knees bent and feet on the floor
- Place your fingers on the bony points at the front of your hips
- Then place your fingertips on your pubic bone
When those points are roughly level, you’ve found your neutral pelvis.
It’s a small adjustment — and it can feel subtle — but this is where real strength begins.
This is how we build support without bracing or gripping.
A Gentle Core Move That Builds Real Support
Before you start, a gentle reminder:
If you notice yourself holding your breath…
tensing your jaw…
or straining your neck or shoulders…
Pause.
This movement is about control and connection, not effort.
Going slower, softer, or doing fewer reps doesn’t mean you’re doing it “wrong.” It usually means you’re doing it better.
Why This One Movement Matters
This kind of core work does more than strengthen muscles.
It helps you:
- sit and stand with less strain
- move through your day with more ease
- feel supported instead of collapsed
- trust your body again
This is the kind of strength that carries over into real life — not just a workout.
And when you start to feel supported from the inside out, everything else gets a little easier.
If you try the video, I’d love to know how it feels in your body.
And if this kind of gentle, effective approach resonates, it’s exactly the way I teach inside my work — small, supportive practices that actually fit your life.
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