If you want to move and feel like you’re 20 years old for as long as possible, your core strength - having a strong core - is a critical part of that picture. I’m going to teach you why that is, and how you can get your core feeling stronger than ever no matter how old you are right now, starting today.

Hey friend, we are in the middle of a really important series about how to live and move pain free, especially through your back and your hips, for many, many years to come… no matter how old you are right now. I think we ALL want that - yes?

Well, so did Tom and Diana.

I have a couple of clients that I’ve worked with for a few years, Tom and Diana. They’re in their mid-60’s, and a very health-conscious couple. They have excellent eating habits, do lots of walking, and they both made very regular visits to their beloved massage therapist and chiropractor.

But even still, both of them suffered from nagging back and hip pain for years. It wasn’t completely debilitating, but every so often, their back would completely “go out”, and they’d be laid up for days.

They came to me because they knew they needed to get in better shape and get help with losing the last few pounds. “Fitness” in their mind had always been connected with losing weight and getting more toned. The amazing thing is that as they started getting in better shape, their chronic back pain started to disappear. Not only did they trim down and finally reach a healthy weight, but their back pain really became a thing of the past.

And I know, as their trainer, that I can chalk a lot of that up to the fact that when they started working with me, they had what I call core musculature atrophy. And through our training together, we were able to correct that.

A swinging bridge vs. a steel bridge

A few times in my life, I’ve gone on hikes in really special places that have a swinging bridge. It’s a little freaky to step out onto it. It’s all wobbly, but that’s the charm… you have to trust that the bridge will hold you.

Now, if someone told me to try driving a car across a swinging bridge made out of only rope, I’d say no way. You’re nuts! There's just not enough structure and support to hold you up. But I wouldn't bat an eye driving across a steel and concrete bridge because I know it's strong and isn't going to twist or buckle or collapse.

Losing the crucial muscles in your core is like replacing your steel bridge with a rope bridge. Worst idea ever.

But this is exactly what happens over time as we get older and stop training properly. And it’s what I call Core Musculature Atrophy

Core Musculature Atrophy

Core Musculature Atrophy is a condition in which all of the primary core muscles, both internal and external, that are designed to support your spine and pelvis have become weak and deconditioned. They’re still there… muscles don’t disappear… but they’re not “alive, alert, awake, enthusiastic”.

It can feel like your midsection is mush, or just weak or non-existent.

In this state of Core Musculature Atrophy, your spinal segments and your entire pelvis and hip socket are no longer able to handle the forces that they undergo during normal activities. This is why you might experience sharp, shooting pains or even an ongoing dull ache with even the simplest activities. It’s like your bones are hanging on your bones.

Proof

Core Musculature Atrophy and its relationship to chronic low back pain has been studied extensively around the world. In fact, researchers from the University of Belgium discovered that a very high recurrence rate of low back pain was directly related to the atrophy of certain muscles that stabilize the lumbar spinal segments. They concluded that specific core muscles play a vital role in the stability and functional movement of the spine, and without the strength of these muscles back pain continues to occur.

There are three things that cause Core Musculature Atrophy:

• General deconditioning - generally being “out of shape” and lacking tension, tone in your entire core area
• Solution: begin following a balanced functional strength training routine, committing to 2-3 days per week
• Improper core exercises - focusing just on the “mirror” muscles, or your large, visible abs while neglecting the deeper stabilizers
• Solution: completely eliminate sit-ups and crunching movements. Instead do planking and bridging style exercises that cause you to brace and train more than just your abs. This will protect your back and help you focus on all of your core muscles as a whole, training them in a balanced way
• Poor breathing mechanics - stressed out people tend to use their neck and chest muscles to breathe, bypassing the important deep core muscles throughout the day for simple breathing
• Solution: practice breathing deeply into your lowest ribs and belly muscles, while allowing your collarbones and shoulder blades to relax. This will start to properly activate your deep core muscles

If you’re nodding your head and raising your hand right now, saying “Help me! This all makes so much sense, but I don’t know where to start, which exact exercises to do, and in what order, and for how long”… I’ve got you. I JUST released my brand new mini-course, which is entirely FREE, called the 5-Day Core Tune Up. In only 5 days, we’ll get your core working again in all the right ways. Just head to 5daycore.com

The PSF Framework

And this fits in perfectly with the 3-part formula - remember, we’re calling it the “PSF framework”.

1. Posture (we talked all about it last week) - you now know that good posture is NOT just squeezing your shoulders back and sitting up straight.
2. Strength - core strength. We talked about that today… go get started with the 5-day core tune up.
3. Flexibility - I’ve got some fun stories to tell about flexibility with you next week… do NOT miss it.

If any of these three issues are not being addressed, you simply won’t feel good. But when we combine each of these elements, your body will feel amazing… at any age. You need this if you’re 35, and you certainly need this if you’re 65.

Big Takeaways

OK, let me leave you with one simple thing that you can do today. And of course it’s going to be having you go to 5daycore.com and start Day One of my core tune up for free. There’s no reason to try and start training your core on your own. Just follow along with me in the videos and I’ll make sure you’re doing it right.

More Resources & Links

FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!

Megan’s Back & Hip Fix 30-day program to completely eliminate back & hip pain for good

Episode 205: THE 6 ABSOLUTE BEST CORE EXERCISES FOR WOMEN OF ALL STAGES

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