Most women are unknowingly making their core dysfunction WORSE because they're building strength on top of a broken foundation.
Think of it this way: Would you renovate the second floor of a house while the foundation was cracking? Of course not. Yet that's exactly what most "core strengthening" programs ask you to do.
This 5-minute test will reveal if your deep core system is actually functioning... or if you've been trying to build a skyscraper on quicksand.
Is Your Breathing Pattern Destroying Your Core?
Your diaphragm and pelvic floor should move together like a piston. If they don't, your core system is fundamentally broken.
Instructions:
1) Lie on your back, knees bent, one hand on chest, one on belly
2) Take a normal breath and notice which hand moves more
3) Now take a deep breath and watch what happens
4) Breathe normally for 30 seconds and count your breaths
Can Your Core Handle Real-Life Pressure?
Your core's job isn't to look good – it's to manage pressure.
Instructions:
1) Sit up tall in a chair
2) Place one hand on your lower ribs, one on your lower belly
3) Take a normal breath in
4) As you slowly breathe out, gently cough once
5) Notice what happens to your hands and body
Are Your Core Muscles Working as a Team?
Your core has over 29 muscles. They should work together like a symphony orchestra.
Instructions:
1) Sit on the edge of a chair, feet flat
2) Slowly lift one foot 2 inches off the ground
3) Hold for 5 seconds while breathing normally
4) Repeat with the other foot
5) Notice what the rest of your body does
Does Your Core Actually Provide Stability?
Many women have 'strong' abs that are really just compensation patterns.
Instructions:
1) Stand with feet hip-width apart
2) Close your eyes
3) Slowly lift one knee toward your chest
4) Try to hold for 10 seconds while breathing
5) Notice your balance, breathing, and tension
How Does Your Core Handle Challenge?
A healthy core bounces back quickly after challenge.
Instructions:
1) Lie on your back, knees bent
2) Slowly curl your head up slightly (like the start of a crunch)
3) Hold for 5 seconds while breathing
4) Slowly lower head down
5) Rest for 30 seconds – notice how your core feels
