8 Signs From Your Body that Your Core Needs Strengthening
How many times have you thought that your core is weak? How often do you even think about your core?
As a women’s Yoga Teacher, how to build strength in the core is THE question that I get asked the most! I often like to spin the question around and ask “Well, how do you know your core needs work?”, because often (in my classes anyway), the person asking the question isn’t looking to build visible 6 pack muscles, or work towards super advanced Yoga poses. They are looking to build strength in their core to live a regular, happy and healthy life.
So if you think you have zero core strength, you do! If you didn’t, you wouldn’t be able to do any of your day-to-day things like standing, breathing, walking around, lifting, going to the toilet, sneezing or carrying shopping to name a few!
In this week’s blog we are going to look at 8 ways that your body is telling you that your core needs strengthening & what you can do about it.
Your lower back regularly aches
If you regularly suffer with back pain, that doesn’t go away very easily and probably comes on when you are doing something simple like loading the dishwasher or throwing a ball for your dog, this could be a sign of a weak core. This is because when your core muscles are strong, they support your WHOLE body and wrap around your back, your pelvis and the sides of your body. When your muscles aren’t supporting you as they should, your body has to rely on bones, ligaments and other parts to support you and this added stress is what can cause the pain (particularly in your lower back).
2. Your posture is a bit rubbish
If you spend a lot of time sat over a computer all day and you have a weak core and you’ve got the perfect recipe for poor posture! When your core muscles are weak, it allows your body to slump and slouch - your head moves forward (putting more tension on your neck) and your shoulders round (and maybe come up towards your ears!), causing stiffness throughout your body.
For many of us, finding a work/life balance is something that we struggle with and spending hours at a desk, sat in a rubbish position, is only going to make our aches and pains worse!
3. You don’t feel like you get the most out of your Yoga practice
It’s normal to plateau in your practice if you have been practicing for a while, but core strength is super important to help you stay strong, stable and safe in your Yoga practice. Almost every single Yoga pose can be used to strengthen your core (and core strength improves almost every single Yoga pose!) A weak core can increase your chances of injuries, reduce your strength & flexibility and stop you from progressing further towards more advanced poses, such as arm balances etc (if this is something you’re working towards!)
Another thing affected by a weak core in your Yoga practice is your ability to take a deep breath. A strong and flexible core includes your diaphragm, which helps you take a full 360 degree breath into your ribcage and down into your belly. If your diaphragm (and your core) isn’t working as it should, this won’t be able to happen and your breathing will be shallow and only happening on the front of your body (rather than the sides and into your back).
4. You lack strength in your body
Do your arms feel like jelly in a plank? Or maybe you get wrist pain during weightbearing poses? Do your legs feel weak when you hold a pose for a long time? Maybe your lack of strength effects everyday tasks like bringing the shopping in from the car or lifting your child/grandchild? When your core muscles aren’t strong or you aren’t using them properly, this can cause other muscles to take the weight instead -making your arms & shoulders feel weak and your spine and pelvis unstable.
5. You wobble in balance poses
We all have those days when our balance has gone out of the window (both physically and mentally!), but this is if you regularly struggle with your balance (even with a regular Yoga practice). If you struggle with poses like a Warrior 3 or Tree pose, your weak core could be the cause because a weak core leads to weakness in your feet, ankles, legs and hips (it’s all connected, remember!) and can make you feel more wobbly and less steady & stable.
6. You leak wee regularly
Yep, I’m afraid if you leak wee when you sneeze, cough, run or if you have to go for a wee regularly (and urgently) (and if you won’t go anywhere near trampoline!), your pelvic floor problems could be caused by your weak core.
A 2023 study by The Royal College of Obstetricians and Gynaecologists showed that over 60% of UK women have a least one symptom of poor Pelvic Floor health and that 1 in 4 women have never done any pelvic floor exercises that can prevent and improve symptoms!
Your pelvic floor makes up the “bottom” of your core muscles, so it makes sense that if there is a weakness in some part of your core muscle complex, your pelvic floor muscles will be affected too!
7. Your digestion is out of whack
In Ayurveda, our digestive fire is in our core, so weak core muscles = a weak digestive fire. When your digestive fire is weak, you may suffer from constipation, sluggish digestion and bloating which can lead to exhaustion, low mood and brain fog (from the lack of nutrients you are absorbing).
8. You lack motivation
Your core is also linked to your Solar Plexus Chakra, which is an energy centre responsible for your self-esteem, your self-trust and your willpower. So if your core muscles are weak, the chances are your Solar Plexus chakra isn’t working (energetically) as it should and you’re feeling unmotivated, negative and not very confident!
Change can happen
The good news is though, that you can improve your core by building strength and flexibility in it AND becoming aware of it. Core exercises don’t need to be super hard work, sweaty affairs - most Yoga poses work our core without us even realising it! Short, but consistent and targeted core exercises are what you need to safely build strength throughout your whole core and to help you feel stronger and more flexible in your whole body.
Join the Core Confidence 7 Day Challenge
If you’re ready to see a change in your core, physically and mentally, then join us for our 7 Day FREE Core Confidence Challenge! We start on Monday 29th April - full details can be found here: www.subscribepage.io/XAybn5