Core Truths: Why Your Abs Aren’t the Problem—Your Lack of Deep Core Strength and Stability Is

When most people think of core workouts, they think crunches, sit-ups, and planks. But if you’re still experiencing low back pain, poor posture, or instability—despite doing “core work”—your abs aren’t the problem. Your lack of deep core strength and stability is.

At True North Physical Therapy, we help active, driven people rebuild strength in a way that supports their lifestyle—not just their workouts. That starts with understanding how the core really works, and why targeting the deeper muscles makes all the difference.

What Is the Deep Core?

Your deep core is a system of muscles that work together to stabilize your spine, pelvis, and ribcage. It includes:

• Transverse abdominis (TA): A deep abdominal muscle that wraps around your torso like a corset

• Multifidus: Small spinal stabilizers in your back

• Pelvic floor muscles: Support the organs and control pressure

• Diaphragm: Yes, your main breathing muscle is part of your core too

These muscles work reflexively with every breath, every step, and every movement. They don’t just look good—they make you strong from the inside out.

Why Surface-Level Core Work Isn’t Enough

Traditional “ab workouts” (like crunches, leg lifts, or bicycle kicks) target superficial muscles, like your rectus abdominis—the six-pack. While these muscles matter, they don’t offer true spinal stability. That’s why someone can have defined abs and still deal with pain, leakage, or poor posture.

Without a stable deep core, your body will recruit other muscles to compensate:

• Your neck takes over when breathing is shallow

• Your low back works overtime to support unstable hips

• Your pelvic floor may become overactive or dysfunctional

The result? You’re more prone to injury, fatigue, and frustration.

Signs Your Deep Core Isn’t Doing Its Job

• Chronic low back, hip, or pelvic pain

• Inability to hold your posture

• “Doming” or bulging in the abs during movement

• Leaking urine during lifting, laughing, or running

• Feeling unstable or disconnected in the core

If any of these sound familiar, it's a sign your body needs a core reset—not another set of crunches.

How to Improve Deep Core Strength and Stability

At True North, we guide our clients through deep core activation that lays a lasting foundation for strength and freedom in movement. Here's where we start:

1. Diaphragmatic Breathing

This reconnects your breath to your deep core.Try this:

• Lie on your back with knees bent

• Inhale deeply through your nose, feeling your ribs expand

• Exhale slowly through pursed lips, gently drawing your belly inward. Repeat for 5–10 breaths, 1–2 times per day

2. TA Activation

Learn to engage the transverse abdominis gently. Think: pulling your belly button toward your spine without holding your breath or crunching.

3. Functional Core Training

Once the foundation is stable, layer in:

• Bird dogs

• Side planks

• Glute bridges with breath coordination

• Carrying and lifting patterns (like farmer’s carries or deadlifts)

The key is integration—using your core in the way your body actually moves through life.

This Isn’t Just for Athletes or Postpartum Women

While deep core strength and stability is essential postpartum (and often overlooked), it's just as important for:

• Desk workers with back pain

• Runners with recurring injuries

• Lifters looking for stability and better form

• Active moms who want to feel confident in movement again

Your core is your center. When it works well, everything else works better.

How We Can Help

We know every woman’s body and goals are different. That’s why our Services include personalized core assessments and programs. We take the guesswork out of strengthening—and build from the inside out.

Want to go deeper? Our RESET Method is built on restoring foundation, rebuilding strength, and helping you move with confidence at every stage of life.

True North Reminder:

You don’t need a flatter stomach.You need a stronger foundation—one that supports you through work, workouts, and everything in between.

Book your free 15-minute consult and let’s reconnect you to your core—on your terms.

Hashtags:

#DeepCore #CoreStrength #TrueNorthPT #MoveBetterFeelBetter #StrongFoundation

Would you like me to replace the postpartum blog with this one in the Google Doc and finalize your content drop now?