Why Traditional Core Exercises Don’t Work — And What Actually Does

For so many women, especially postnatal, peri-menopausal, or managing pelvic floor symptoms, the idea of “fixing the core” usually starts (and ends) with isolated exercises like crunches, planks, or endless deep-breath-and-scoop routines.

But here’s the truth:

The core doesn’t work in isolation. So strengthening it in isolation rarely creates real change.

Whether you’re recovering after birth, navigating prolapse symptoms, or noticing changes in core strength through peri- or post-menopause, your core is part of a whole-body system that responds to breath, posture, load, tension, and daily movement far more than any single exercise.

Let’s break down what actually matters — and why women all across the lifespan benefit from a more modern approach.

Why Isolated Core Exercises Fall Short

Here’s what typically doesn’t work:

• Crunches that increase intra-abdominal pressure

• Long, rigid planks that encourage bracing and breath-holding

• “Tighten your core” cues that create more tension, not better function

• Targeted lower-ab exercises that don’t translate to daily movement

• Trying to strengthen a core that’s actually overactive or gripping

For many women, especially postnatally or during perimenopause, the issue isn’t that the core is weak — it’s that it’s poorly coordinated, overloaded, over-tight, or working too hard without support from the rest of the body.

This is why traditional “core workouts” often leave women feeling:

• More pressure or bulging

• Pelvic floor heaviness

• Lower-back discomfort

• Frustration that nothing seems to be improving

• Confusion about how to breathe or “engage properly”

Isolation doesn’t restore function. Function comes from integration.

A Modern Approach: Whole-Body Strength + Breath + Coordination

A truly effective approach to core strength for women looks more like this:

Breath First

The diaphragm, core, and pelvic floor work as a team. So improving core strength often starts with:

• Breathing without bracing

• Reducing unnecessary tension

• Allowing the ribcage to move

• Matching breath to movement

• Supporting the pelvic floor with exhale-based effort

Before adding load, we establish coordination.

Whole-Body Strength Training

The core is designed to respond to movement — not sit-ups.

We build strength through:

• Squats

• Hinges

• Carries

• Pulls

• Pushes

• Rotational movements

Functional, integrated strength helps the core learn to support everyday life: lifting prams, pushing doors, carrying toddlers, running, lifting in the gym, or staying resilient through hormonal changes.

When we train the whole body, the core naturally works as intended.

Pressure Management

One of the most important but overlooked elements is understanding how the body handles pressure.

We focus on:

• Exhaling through effort

• Reducing doming or bulging

• Avoiding breath-holding

• Positioning ribcage and pelvis so they work together

• Choosing the right load at the right time

This reduces symptoms like heaviness, leaking, or discomfort.

Pelvic Floor Connection — Not Constant Tightening

A strong pelvic floor is:

✨ responsive

✨ coordinated

✨ able to relax and contract

✨ connected with breath

We focus on releasing tension, improving mobility, and building strength — without over-gripping.

Personalised Progression

Whether a woman is 6 weeks postnatal or navigating post-menopause, her core needs change. Hormones shift. Tissue quality shifts. Demands change.

A modern approach adapts to:

• Phase of life

• Daily load

• Strength level

• Symptoms

• Recovery capacity

• Goals

It’s a progression — not a prescription.

This Is the Approach Behind All My Core & Pelvic-Health Services

Every service I offer considers the whole woman — her breath, lifestyle, stress, symptoms, posture, strength, and daily demands.

This is woven into:

• C-Section Scar Therapy

• Core Restore 121 Sessions

• Postnatal Health Checks

• Soft Tissue Therapy for Pelvic Girdle Pain / Back Pain

• Strength & Restore Pilates Classes

• Train Like A Woman Classes

My goal is never to “fix your core” with isolated exercises, but to support you in rebuilding strength, confidence, and connection throughout your whole body.

If you feel like your core has never fully recovered — no matter how many exercises you’ve tried — it’s not your fault. You just need a different approach.

I’d love to help you find what actually works for your body.

You can book a session, ask any questions or use the contact page on my site.