Why Core Strength Matters for Women

Apr 1, 2025 | Pelvic Health

Did you know your core does more than just support posture?

A strong core plays a vital role in low back health, pelvic floor support, and even how you breathe, move, and lift. If you’ve ever dealt with back pain, posture issues, or pelvic discomfort, there’s a good chance your deep core muscles need some attention.

But don’t worry, you don’t need crunches or complicated routines to get started. With the right approach, you can easily begin to build true core strength.

What Is Your Core—Really?

When we hear “core,” we usually think of the six-pack abs or obliques on the side of the torso. But your core is more than just surface-level muscles.

At the center of it all is your transverse abdominis—a deep muscle that wraps around your midsection like a corset, offering 360° support. It activates when you laugh, sneeze, cough, lift, or run—essentially anytime your body needs stability.

This deep muscle also works with your diaphragm and pelvic floor, helping to support your spine, maintain posture, and keep your internal organs protected during everyday movement.

If you want to feel stronger, move better, and support your body from the inside out, building up these muscles is the key.

2 Core Exercises to Strengthen from Within

These two exercises go beyond surface muscles and help you target the true foundation of your core.

Dead Bug Variations (10 Reps, 2–3 Sets)

Dead bugs are one of the best ways to activate deep core muscles while keeping your spine in a safe, neutral position.

Start here:

- Lie flat on a mat or firm surface.
- Bend your knees, feet flat on the floor, arms by your sides.
- Breathe out, and pull your belly button down toward the floor.
- Without arching your back, begin by marching your legs, one at a time.

Progress as you get stronger:

- Raise both arms above your shoulders.
- Move your opposite arm and leg together, keeping your back flat.
- Try the tabletop variation: knees over hips and slowly tap one foot down.
- Ready for more? Extend your leg out straight so it hovers above the ground, then return.

All variations challenge your core to stay engaged and stable—exactly what those deep muscles are designed to do.

Bear Stance Variations (10 Reps or 10-sec Holds, 2–3 Sets)

Ready to take things up a notch? Bear stance adds gravity and body weight to the mix, making your core work even harder.

How to do it:

- Start in a hands and knees position.
- Tuck your toes, breathe out, and lift your knees an inch off the floor.
- Keep your back flat, like a coffee table, and hold for 10 seconds.

Make it harder:

- Tap opposite shoulders while keeping your hips level.
- Tap your toes to the side, just outside your mat, while holding the hover.

You’ll feel your entire midsection working to stabilize your body, just like it’s designed to during real-life movement.