The 7 Signs You Have a Weak Core That You Can’t Ignore

Your core muscles are some of the most important in your body as they support your spine, protect your internal organs, and give you the power to move efficiently throughout your day. If you have a weak core, it can lead to all kinds of issues like poor posture, random aches, and even unexpected injuries.

Young Asian woman piggybacking smiling daughter while working on her weak  core at home
Photo by Kamaji Ogino

Almost every movement you make, from standing up to bending over, relies on those muscles. But here’s the kicker— And here’s the sneaky part: our modern lifestyles (hello, endless hours of sitting!) aren’t exactly doing our core any favors.

Over time, these muscles can weaken without you even realizing it.

But don’t worry, you’re not alone!

7 signs you have a weak core:

1.You need your arms to get out of bed or a chair.

Sneaky, right? This one’s so subconscious you might not even notice it.

Try this quick test: sit in a chair, wait a second, and then stand up. Did you grab onto something (or press down on your thighs) for support? Now, tomorrow morning, pay attention to how you get out of bed. Do your hands do most of the work pushing you up? Both are signs that your core might be falling asleep on the job.

2. You’re slouching while driving or at your desk.

This is a classic! The longer you sit, the likelier you are to start slouching. The problem? This puts extra strain on your back and makes it harder to breathe deeply. Plus, all that rounded-forward posture can cause tightness in your chest and shoulders, leading to even more fatigue. Over time, this constant slouching can chip away at your core strength, leaving you feeling less stable and maybe even a little blah mood-wise.

3. Your balance is a bit wobbly.

Your core is like your body’s stabilizer—it keeps you steady whether you’re standing still or moving around. Here’s a quick test: stand on one foot for 15-30 seconds. Did you wobble or feel shaky? A strong core can steady that balance. And here’s a simple tip: imagine “zipping up” your core (kind of like pulling up a pair of tight jeans) while you stand. This mental trick can help engage those muscles better. Just don’t forget to breathe!

4. Certain movements feel…off.

Throwing a ball, kicking, or making sharp twists feel weak or awkward? That’s your core struggling to stabilize you. When your core isn’t pulling its weight, your body tries to compensate with other muscles. This can sap your strength and set you up for wear-and-tear injuries later on.

5. Planks are a struggle.

Planks are one of the best core-strengthening moves out there—when done right. If you’re struggling to align your body—straight line from head to heels—you might have some core imbalances. Common signs? Sagging hips, a hunched back, or straining in your neck. And working through these misalignments can make the problem worse, so focus on engaging your muscles properly before you hold the position.

6. You’re forgetting to breathe during core exercises.

Holding your breath while doing planks or crunches? That’s a dead giveaway. Your diaphragm, a deep core muscle, gets in on the action when you engage your core. If you’re holding your breath to “cheat” through an exercise, it’s likely your core needs some extra love. Pro tip: inhale when you prepare for a movement and exhale as you execute it. It’ll make the move easier and more effective.

7. Your hip flexors are doing all the work.

Ever feel your legs or hip flexors burning during core moves like bicycles? That’s your body calling in backup because your core muscles are slacking. To fix this, slow down your movements, focus on contracting your stomach muscles, and shorten your range of motion until you build up strength.

What you can do if you have a weak core

The good news is… your core is totally trainable! Recognizing these warning signs is the first step to building a stronger, healthier, and more active body. So stand tall, take a deep breath, and let’s get moving!

Check out my favorite workout for a weak core right here: CORE UPPER BODY BLAST Workout

References

Rob Quimby, CPT

Owner, Fitness Lifestyle LLC

513-772-4530
www.fitnesslifestylellc.com
fitnesslifestyle67@gmail.com
rob@fitnesslifestylellc.com

Rob is the owner and founder of Fitness Lifestyle Personal Training. He has been training for over thirty-three years; seventeen of those years as a personal trainer helping others reach their goals.

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