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Stronger Core in 4 Weeks: Week 1

Updated: Oct 16, 2021

I have a secret, wanna know? Having a strong core has NOTHING to do with crunches! You can do 100 crunches a day, and all you have accomplished is muscle imbalances that may eventually lead to low back pain or postural issues. Now that I have let you in on my secret, I will tell you how to safely and effectively get a strong core in four weeks. I will guide you on what to do, but you will need to show up at least three times a week for the full benefits. Just as with any exercise routine, you can not just show up one time and expect changes. So hang in there, and we will work together. Let's start by doing some myth-busting.

1# Common myth:

I am going to get 6-pack abs. While you may be developing your abs underneath the surface, you will not get a flat stomach by doing these exercises. Having definition in your stomach is accomplished by a strict diet, cardio, strengthening, and genetics.

#2 Common myth

Planks are the best way to train my abs. While this statement does hold some truth, planking can do just as much harm without the appropriate form. Planking is all about quality, not quantity! We will be working on form in this series, so hold tight...not literally!

#3 Common myth

Your core is just the ab muscles. Your core is so much more than that Your core consist of your pelvic floor, diaphragm, glutes, back stabilizing muscles, and your multidimensional layers of abdominal muscles. Your rectus abdominis is just one small portion of your core.

#4 Common myth

You can "target" your low abs. Guess what? There are no "low abs." The muscle you are thinking of is your rectus abdominis, and it runs the whole length of your abdomen. Having a strong core is about bringing balance to your body. Too much work on one muscle will leave you unbalanced with postural problems. Working muscles equally so there is no reason to "target" your ab work.

#5 Common Myth

Sucking in your gut is protecting your spine. I see this a lot. I cue someone to brace their core, and they end up holding their breath. Completing a transverse abdominis hold is about bracing that deep muscle, not pulling in your belly button. We will be working on that soon!

So, now that we have debunked five of the most common myths about core work, let's get started. Now each week, you will receive an email with a few core exercises. Do these at least three times a week, and you will see a difference. You will stand taller, breathe deeper, and feel more supported in life! Click here for week #1's exercises.

If you are looking to improve your balance and core strength and need a little help, come to the experts at Wellness 360. Maybe you currently have back pain or postural issues and are looking for more individualized treatments. Wellness 360 offers one-on-one physical therapy, massage therapy, and wellness classes for all levels of fitness. We have online, in-studio, and on-demand exercise programs. If you would like to learn more, check us out at


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