The Role of the Core: Lumbopelvic-Hip Complex
Your core isn’t just the front abdominal muscles you see in the mirror. Functionally, it’s the lumbopelvic-hip complex—a coordinated system of the transversus abdominis, lumbar multifidus, pelvic floor, diaphragm, and hip stabilizers. Together, these muscles stabilize the spine and pelvis, allowing your arms and legs to move efficiently and safely.
This is where the saying “proximal stability creates distal mobility” comes in. Essentially, if your core is strong and stable, your limbs can move freely and safely. Weak or poorly coordinated core muscles can lead to compensations in the shoulders, knees, or hips, increasing the risk of injury. In other words, the more stable your center, the better your movement out at the edges—your hands and feet.
Foundational Core Exercises for Everyone
Regardless of your background, starting with foundational exercises is key. Planks, dead bugs, glute bridges, and bird dogs help build stability and teach your muscles to work together safely. These exercises can be scaled up or down based on ability and goals.
One excellent example of a progressive core exercise is the weighted heel tap, highlighted in Fit + Well by Jennifer Rizzuto. She wrote, “I added weighted heel taps to my routine for a month, and I was shocked at the difference it made.” Weighted heel taps target deep core muscles, improve coordination, and can be safely progressed over time.
- Getting Started: Use light weights or no weight, focusing on controlled movement.
- Frequency: Daily practice can improve coordination and core recruitment.
- Scaling Down: Remove the weight if needed.
- Scaling Up: Allow the weight to move toward the ground to increase core demand.
Core Exercise Recommendations by Group
- Post-Partum: Focus on rebuilding deep core and pelvic floor strength. Here are a few of our favorite early core exercises:
- Pelvic tilts
- Dead bugs
- Heel Slides
- Heel taps (start without weight)
- Adolescents: Develop coordination, posture, and functional strength without overloading the spine.
- Bird dogs
- Side planks with knee down
- Glute bridges
- Heel taps with minimal weight
- Runners: Improve hip stability, trunk control, and endurance for better running mechanics.
- Single-leg glute bridges
- Pallof presses (anti-rotation core exercise)
- ALL Plank variations
- Weighted heel taps for deeper core activation
- Beginners: Build basic strength and stability to support safe progression.
- Glute bridges
- Dead bugs
- Wall or knee planks
- Heel taps without weight, progressing as strength improves
Train Function, Not Just Aesthetics
A strong core isn’t just a visible six-pack. The most important core muscles for stability are the transversus abdominis, lumbar multifidus, pelvic floor muscles, and diaphragmatic respiratory system. These muscles work together to stabilize your spine, support movement, and protect against injury.
Before adding progressive exercises, ensure you can properly recruit these muscles:
- No pooching or bulging through the lower belly
- Ability to achieve closure of a diastasis recti (if present)
- Maintaining smooth inspiration and expiration while engaging the core
Once you can activate these deep stabilizers with control and coordination, progressive exercises like weighted heel taps, planks, and Pallof presses become more effective and safer. Training your core functionally ensures that every movement, from lifting a child to running a 5K, is supported by a stable and responsive midsection.