6 Signs of a Weak Core and How to Strengthen It

Many people who exercise regularly do so for aesthetic purposes, whether it's to try to build a strong upper body with broad shoulders and big biceps or get chiseled, six-pack abs. Core exercises like planks and sit-ups can help with the latter, while also supporting balance and stability. Strengthening your core, which is composed of muscles near the pelvis, hips, lower back, and stomach, also makes it easier to perform athletic movements, like running or swinging a golf club, and can reduce your risk of lower back pain.

If you're unsure about your core strength, here are some signs that may indicate you need to incorporate more targeted exercises into your workout routine.

Bad Posture

Poor posture is one of the most notable signs of a weak core. Those who work in office jobs and/or sit for extended periods of time are more prone to bad posture because they are not sufficiently engaging their core muscles. A key indicator of this is slouching when standing or sitting. If your shoulders are rolled forward and your head is sticking out away from the natural curvature of your spine, you will likely have poor posture—and a weak core. Struggling to maintain correct posture is another indicator of weak core muscles.

Poor Balance

If you have trouble balancing while performing some exercises or even just walking, it's likely due to weak core muscles, particularly those near your pelvis (hips and glutes). A strong pelvis is imperative to achieving good balance, especially as you age and become more prone to falls and other injuries. On your next walk, take note of your gait and how easy—or hard—it is to stay upright while moving in a direct line. If you're even slightly swaying to one side, you likely need to perform core-strengthening exercises like planks, bicycle crunches, and Russian twists.

You can also test your core strength and balance by standing on one foot. With a strong core, you should immediately find it easier to maintain your balance after tensing your abdominal area.

Difficulty Standing from a Squatting Position

A strong core also makes it easier to perform lower-body movements like lunges and squats. These exercises require a stable base, so without a strong core you're more likely to do them incorrectly, compensating with other muscles and potentially straining your knees, hips, and lower back. You'll know you need to work on your core if you have trouble rising from the bottom of a squat without using your hands .

Low Back Pain

Low back pain is an unfortunate reality for millions of Americans, but in many cases the pain can be mitigated or eliminated altogether by strengthening your core muscles. The obliques, rectus abdominis, transverse abdominis, and other core muscles provide support to the spine, which takes pressure off of the lower back when lifting heavy objects or exercising. When these muscles are weak, your lower back has to work harder, increasing the risk of strain and discomfort.

"Without a strong core, your body will rely more on your passive structures, such as your ligaments and bones, which places more stress on discs and therefore increases your likelihood of injury," said Melanie Strassberg, a physical therapist in New York.

Holding Your Breath During Exercise

Holding your breath while performing strenuous movements is another sign that you may have a weak core. The diaphragm, or your main breathing muscle, is part of your core and without strong supporting muscles, it may contract to compensate when lifting weights or doing bodyweight exercises. If you have trouble breathing when exercising, it's probably time to start focusing more on strengthening your core muscles.

Stomach Sticking Out When Bending Forward

Finally, another easy test to determine your core strength, or lack thereof, is to bend over and take note of your stomach position. As mentioned earlier, a strong core provides adequate support to the spine, eliminating the need to arch your lower back when bending forward at the waist. If you do this and your abdomen protrudes forward more than usual, it means you have weak core muscles and are more prone to lower back pain.

Effective Core-Strengthening Exercises

There are many different core-strengthening exercises you can incorporate into your workout routine to improve your balance, stability, posture, and overall physical health. Planks, side planks, sit-ups, forward and reverse lunges, and hanging knee raises are all effective exercises that target different parts of your core. Ab wheel rollouts, meanwhile, target both your core and other muscles, including your arms and shoulders.

The 360 CoreBoard is a patented workout tool that offers a greater range of movement and more versatility than a traditional core workout. Designed by Dr. Gbolahan Okubadejo, a leading spine surgeon with offices in New Jersey and New York, the 360 CoreBoard utilizes easy glide multi-directional movements to reduce lower back strain and optimize core workouts. It's also compact and portable, making it a great fitness tool for those who frequently travel.