TEST YOUR CORE

Updated: Dec 10, 2020

Are you doing all your hard core exercises and do not see results?


You are a candidate for testing your core if you experience the following:


- Back spasm or discomfort when you bend, twist or lift heavy;

- Neck tension;

- Pee when you sneeze, cough, lift or jump;

- Tight hip flexors that you have been stretching constantly;

- Poor balance;

- Poor posture;

- Belly seperation (DR - diastasis recti)

- Digestion issues;

- Shallow breathing


Is there a way to do core exercises that are more advantageous for your back, pelvic floor, posture and better appearance?


"I want to strengthen my core!" - I hear this request from every female client that I work with. In this article, I will be focusing on deep core. If you are not sure what deep core is, please read this article for more details.


We will view four common and popular moves that will help you assess your

deep core activation.

Try to assess your core activation strategies.


Are you ready?


Test 1 - Crunch

- Do you feel your belly bulging up (moving up into your hands)?

- Are you overly tucking your pelvis and rounding your back?

- Do you feel neck tension?

- Do you feel pressure (bearing down) on your pelvic floor or do you feel like you have to go pee afterwards?

- Do you feel your back sore afterwards?

- Do you have a lower belly pooch and do a lot of crunches in a way that is shown in Test 1? Yes, there is a connection!


Did you pass Test 1?

Not sure! I always recommend to take a video of yourself so you see yourself from the outside. Still not sure, consider to schedule a posture and core assessment session with me.


If you experienced all or some of the above sensations, then you may consider tuning up your deep core activation skills for healthy back and leak-free pelvic floor.

Test 2 - Dead Bug

- Do you feel your bulging up into your hands (doming up) when you move your leg or arm or both?

- Do you feel your back arching when you move your leg or arm or both?

- Do you feel your pelvis tips forward and moves together with a leg?

- Can you move your leg or arm or opposite leg and arm independently from the pelvis?

- Do you even feel your abdominals working?


Did you pass Test 2?

Not sure! I always recommend to take a video of yourself so you see yourself from the outside. Still not sure, consider to schedule a posture and core assessment session with me.


If you experienced all or some of the above sensations, then you may consider tuning up your deep core activation skills for healthy back and leak-free pelvic floor.

Test 3 - Hands & knees - Bird dog

- Do you feel your back arching when you pick up your leg or arm or both?

- Do you feel shifting to one side uncontrollably when you pick up your leg or arm or both?

- Do you feel collapsing to the floor and putting a lot of pressure on your wrist (s) when you pick your leg or arm or both?

- Do you pull your belly towards spine to "achieve" stability?

- Do you overly flex your spine when you pick your leg or arm or both?

- Can you move your leg or arm or both independently from the torso?


Did you pass Test 3?

Did you take a video of yourself?

Do you need a movement professional to help you assess your core strategy?


And, yes, if you experienced all or some of the sensations above, then yes - TUNE UP YOUR CORE STRATEGY FOR BETTER RESULTS!

Test 4 - Modified Jumping

- Do you pee when you jump usually? Did you experience that in this modified jumping?

- Did you feel some pressure in your back in this modified jumping?

- Was it hard for you to keep a stacked (head over torso and torso over pelvis) position?

- Were you able to control your side to side shifting?

- Did you feel your deep abdominal muscles in this modified jumping?


Did you pass Test 3?

Did you take a video of yourself?

Are you totally confused why I am even talking about jumping, core and peeing?

Then, yes, your body will definitely benefit from understanding this connection.


Of course, the core does not exist in isolation. It need to be integrated through the movements, breathing and pelvic floor. That is why, I have created a whole body approach online course Core 4 Wellness!


These tests are not designed to cause a fear but they are designed to educate and empower your in your pursuits of feeling strong, able and well.


#strengthencore, #pelvicfloorhealth, #betterposture, #backpain, #tighthips, #peewhenijump, #yogaforpelvicfloor, #female40fitness, #strengthtrainingforwomen #lowerbellypooch #personaltraineronline





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