Common symptoms of a dysfunctional core..

…and how to build a strong foundation.

8-Minute Abs. Billy Blank’s Kickboxing. Pilates. BOSU and Swiss ball workouts. Barre. MELT Method. TRX. Hypopressive Breathing. Myofascial Massage, Breathwork.

Welcome to the timeline of my core exercises over the past 3 decades! Yes, I also proudly did Buns of Steel, on VHS! Hands up if you also owned the whole series:)

Some of the “old-school” exercises did indeed strengthen my “core”. But while I looked strong and I functioned well athletically, my deeper foundation was actually quite weak. As I began studying MELT Method, I learned about what we call the Neurocore, or the connection between the sensory nerves, connective tissue, and core muscles to maintain upright posture.

I began to take stock of my own symptoms and realized I actually had a weak core.

So…what are some common symptoms of a weak core?

• Lower belly paunch/ Loose skin

• Diastisis Recti

• Difficulty taking a full breath

• Upper back tension

• Low back pain

• Pelvic pain

• Prolapse

• Incontinence- this includes peeing while you sneeze, run, jump!

• Unable to contract/ relax abdominal muscles

Do you recognize some of these symptoms in yourself? Are you jumping straight into strength exercises without laying the framework for your brain, connective tissues and muscles to coordinate and communicate?

Probably, because that is what we have been taught to do! These older exercises aren’t “wrong”, but our understanding of nerves and fascia has evolved immensely in the last decade. Therefore, It is time to update our habits in regards to “core workouts”.

I use a multidisciplinary approach to create the foundation for a stable core:

• softening the tissue of the torso & ribcage using Breathwork and MELT Method

• stabilizing shoulder girdle and deep core with Neurostrength and Pelvic floor exercises

• creating 3-Dimensional mobility in the mid and lower spine

• returning to Developmental Movements (crawling, rolling like a baby)

• Strength- weighted & bodyweight; twists, curls, planks, functional movement patterns

Check out this foundational core exercise that you can do everyday to get started.