6 Signs you have a Weak Core

The core of your body refers to the muscles in your torso, including your stomach, or abdominals, and lower back muscles. These muscles are important for balance and movement like stretching and bending. The core muscles support your posture so you can sit and stand up straight.

Here are some common signs you might have a weak core.

1. Lower Back Pain

If your lower back tends to ache after standing or even sitting for a long time, it may be an indication that you have a weak core. Sometimes the pain is a dull ache, other times it can be more severe like a sharp pain in a specific area of your lower back.

2. Poor Posture

Do you struggle with standing up straight? Do you tend to slouch in your chair when working? These are signs of poor postures, which is often due to a lack of core strength.

3. Bad Balance

If you seem to lack proper balance when standing, walking, or bending it could be due to a weak core. The muscles in your core are key for helping you maintain your balance.

4. Low Endurance for Standing

Do you find it hard to stand for long periods of time? Does your lower back begin to hurt and lead to pain in your hips, legs, knees, ankles, or feet? Pain in the lower appendages when standing can be the result of a weak core.

5. Shortness of Breath 

If you get short of breath easily, it can be due to a variety of health issues, one of which is lack of core strength. The diaphragm is the internal muscle that separates your lungs and ribs from your digestive system and controls your breathing. The rest of your outer core muscles help to support the diaphragm, making breathing easier. If a weak core is causing you to slouch it can make your breathing shallower.  

6. Weakness of the Body

Do you sometimes feel as if your whole body is generally weak? The core is the center of your muscular system, and if you lack strength there, it tends to affect your entire body.

What can you do to Strengthen Core Muscles?

There are a variety of basic core exercises you can do that will strengthen the muscles in your core and eliminate the above symptoms.


Position your body as you would prepare to do a push up, on your hands and feet with toes curled under. Then simply hold that position, either on your hands with arms straight or bend your arms and prop on your elbows and forearms. Your body should be straight. Hold this position for as long as possible. Try and work up to a minute for starters, then try and hold longer and longer each time.

Chair Crunches

Lie on your back on a soft surface like a mat or carpeted floor. Bend your knees at a 90 degree angle and prop your feet up on a chair. Raise your shoulders slightly and hold for a second or two, then release them back down. Repeat this exercise until your core muscles begin to feel tired.

Cat/Cow Stretch

Get down on the floor on your hands and knees on a padded surface for comfort. Arch your back and pull your stomach muscles in toward your spine. Hold for 10 seconds or longer if possible. Then bend your back down and push your stomach toward the floor, holding for 10 seconds or longer. Repeat a few times both ways.

Strength Conditioning Can Improve a Weak Core

Strength conditioning refers to the development of the major muscles of the body. It sometimes targets one specific area of the body or section of muscles that need more attention. If you suffer from a weak core, strength training with a concentration on the core muscles can greatly improve your symptoms and prevent back pain, poor posture, and breathing issues.

Matawan Physical Therapy Offers Strength Conditioning Programs

If you are experiencing the symptoms of a weak core, whether you’re recovering from an injury, surgery, or some other health condition, you can receive strength conditioning services at Matawan Physical Therapy. Spending a long period of time on bedrest or recovering postpartum are just a few of the possible reasons you may need to regain your core strength.

Call Matawan PT today at (732) 970-7984 to schedule a consultation or contact us so that we can get in touch with you. Eliminate the signs of a weak core and start getting stronger today.