What causes poor core strength?
It’s not laziness—it’s your body’s “sleep mode.”
When you sit for too long or have old injuries, your brain actually turns off the signal to your core muscles. It’s like a light switch that got flipped off. You can’t strengthen a muscle your brain has forgotten how to use.
Your core isn’t just weak; it’s asleep. You need to wake it up before you can strengthen it.
1. Sitting All Day
Your chair is the #1 enemy of a strong midsection. When you sit all day, your brain realizes, “Hey, the chair is holding me up, so I can turn these muscles off.” Over time, this becomes the new normal.
- The Action Step. Every 45 minutes, stand up and reach your hands to the ceiling as high as you can.
- Sitting for a long time makes your lower back muscles weak and your abs “lazy.” As the saying goes, if you don’t use it, you lose it.
2. Breathing the Wrong Way
Most people breathe shallowly into their chest (stress breathing). Core strength comes from breathing deep into your belly, which creates an internal “air bag” that supports your spine.
- The Action Step: Lie on your stomach. Take a deep breath and try to push your belly into the floor so hard that your lower back rises slightly.
- The Reason: Your diaphragm (breathing muscle) is the roof of your core. If it doesn’t work, your abs can’t create the pressure needed to protect your back.
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3. Injuries
If you’ve ever hurt your back, it might mean you have not enough strength in your core muscles.
- The Action Step: Swap sit-ups for “Bird Dogs” (on hands and knees, reaching opposite arm and leg). Focus on being as still as a statue.
- Holding positions like the bird dog is more effective to turn on core muscles than sit ups. And it protects your back from injury. At the same time, it wakes up the core.
4. Using the Wrong Muscles
When your core is weak, your body cheats by using your lower back to do the heavy lifting.
- The Action Step: Try a side plank and regular plank. If you feel it in your back instead of your core, it means your core isn’t strong enough or not activated. Keep practicing planks repeatedly until you feel it in your core. It can take time!
- The Reason: This is a control problem, not a strength problem. Your big muscles take over for the small, important stabilizers, leading to more tightness and fatigue.
FAQs
Why does my back hurt when I do abs?
Your deep core is “sleeping,” so your back muscles are doing all the work. You are hanging off your spine instead of using your muscles.
Can walking fix my core?
Not by itself. If your core is “turned off,” walking just reinforces the bad habits. You need specific drills to wake the muscles up first.
How do I know if my core is weak?
Stand on one leg. If your hip drops or you wobble immediately, your stabilizers aren’t doing their job.
What is the best first step?
Stop crunching. Start with “holds” (like planks) where you resist moving. This forces the deep muscles to wake up and do their main job: stability.
Start your next workout with the “Bird Dog.” Do 3 slow reps per side. Imagine you are balancing a glass of water on your lower back—don’t let it spill.
