When people hear the word “core,” they often think of sit-ups or planks—and many assume core exercises are only for athletes or people trying to get in shape. In reality, core strength is essential for everyone, especially as we get older.
Your core plays a major role in posture, balance, back health, and everyday movement. Whether you’re getting out of a chair, lifting groceries, or walking without pain, your core is working.
One of the safest and most effective core exercises we recommend in physical therapy is something many people overlook because it looks simple.
Why Core Strength Matters
Your core includes more than just your abdominal muscles. It also involves deep stabilizing muscles like the transverse abdominis, multifidus, pelvic floor, and diaphragm. These muscles work together to support your spine and control movement.
Research has shown that targeted core stabilization exercises can improve pain and function in individuals with low back pain. A well-known systematic review published in the journal Spine found that stabilization exercises were more effective than general exercise in reducing pain and disability in people with chronic low back pain (Ferreira et al., 2006).
Strong and coordinated core muscles help:
- Support your spine
- Reduce back and joint strain
- Improve balance and stability
- Make daily movements easier and safer
A weak or poorly coordinated core can contribute to back pain, poor posture, and increased risk of falls or injury.
The Exercise: Abdominal Bracing
Abdominal bracing is a gentle but powerful exercise that teaches your deep core muscles to activate properly—without straining your back or neck.
This is an exercise we frequently use with patients of all ages, from active adults to older individuals and post-surgical patients.
How to Do Abdominal Bracing
You can do this exercise lying down, sitting, or standing.
Start lying on your back with your knees bent:
- Gently tighten your abdominal muscles as if you are preparing for someone to cough or lightly poke your stomach
- Imagine pulling your belly button slightly toward your spine
- Keep breathing—do not hold your breath
- Hold the contraction for 5–10 seconds
- Relax and repeat
Repetitions:
- 8–10 repetitions
- 1–2 times per day
As you get more comfortable, you can practice this exercise while sitting, standing, or during daily activities like walking.
Common Mistakes to Avoid
- Holding your breath
- Tightening your neck or shoulders
- Treating it like a sit-up
This exercise should feel controlled—not strained.
Who Should Be Careful
If you experience increased pain, dizziness, or discomfort while performing this exercise, stop and consult a healthcare professional. Individuals with recent surgery or specific medical conditions should check with their therapist before starting new exercises.
How Physical Therapy Can Help
While exercises like abdominal bracing are great for general wellness, everyone’s body is different. A physical therapist can assess your movement, posture, and strength to determine which exercises are best for you—and how to progress them safely.
At Palm Coast Sports Medicine & Rehab, we tailor treatment plans to your goals—whether that’s staying active, reducing pain, improving balance, or recovering after surgery.
If pain, stiffness, or balance issues are affecting your quality of life, our therapy team is here to help. Contact us today to schedule an evaluation and see if physical therapy is right for you.
Reference
Ferreira, P. H., Ferreira, M. L., Maher, C. G., Herbert, R. D., & Refshauge, K. (2006). Specific stabilisation exercise for spinal and pelvic pain: A systematic review. Spine, 31(9), E284–E292.