Why we need to build our core to support our increase in exercise
I am seeing so many menopausal women wanting to start ‘doing weights’ as they know their body needs to as they age. My Menopause Exercise course is all about how to do resistance training and how to do it right and safely.
So, yes, absolutely, by starting to learn how to lift weights / do resistance training, can benefit our bones and muscle health as we age, which can prevent osteoporosis.
However, yes there is a BUT!!
Our body is very good at being over dependent on the stronger, more dominant muscles. Often I see very quad dominant (front legs) women who depend on their legs to do exercise. However, many can’t lunge properly due to very tight hip flexors or weak deep abs and non firing glutes.
Why is this important to know – mainly because we don’t want to get more niggles / sore knees which are so often down to ‘lazy glutes’ or non activating deep abdominal muscles (TVA’s).
Our core really is the essential support mechanism in our body.
Your Core Is More Than Your Abs
The Glutes: Your Powerhouse Trio
You actually have three glute muscles, each with its own job:
- Glute Max – the big one that drives hip extension (think running, climbing, lifting).
- Glute Med – the stabiliser that keeps your pelvis level and stops your knees collapsing in.
- Glute Min – the deep supporter that helps with hip stability and rotation.
When these three aren’t firing, your lower back, hips, and knees start doing jobs they were never designed for.
Transverse Abdominis (TVA): Your Internal Corset
This is the deep abdominal muscle that wraps around your torso like a natural belt.
It stabilises your spine, supports your pelvic floor, and gives you control during movement.
If the TVA isn’t awake, the body compensates with gripping, bracing, or overusing the superficial abs — none of which help long‑term.
Lats: The Forgotten Core Muscle (big ones at the side / back)
Most people think of lats as “back muscles,” but they’re actually a huge part of your core system.
They connect your arms to your pelvis and help stabilise your spine during lifting, pushing, pulling, and even running.
When your lats engage properly, your whole body feels more connected.
Why Core Activation Matters Before Weights or Running
If you jump straight into running or lifting without waking up your core, your body defaults to its strongest — not necessarily its best — patterns.
That often looks like:
- Overusing the lower back
- Knees collapsing inward
- Pelvis tipping forward
- Shoulders doing the work your glutes should be doing
- Breath holding instead of controlled activation
This is where injuries happen, especially for beginners or anyone returning after a break, pregnancy, or menopause.
A switched‑on core gives you:
- Better alignment
- More power
- Safer movement
- Less joint stress
- More efficient running technique
- A stronger, more confident lift
It’s not about “tightening your core.” It’s about connecting to it.
How to Fire Up the Glutes and TVA Before You Train
These are the simple, effective activations I use with clients to get the body ready to move well.
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Glute Max Activation: Hip Hinge Prep
- Stand tall, rock the pelvis in neutral, soften the knees.
- Push your hips back slightly while keeping your spine long, as if closing a door with your bum!
- Place your hands on your glutes and gently squeeze without clenching.
- Think: glutes on, back relaxed.
This teaches your body to use glutes instead of lower back when lifting.
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Glute Med & Min: Side‑Lying Leg Lift (Done Properly)
- Lie on your side, hips stacked.
- Slightly rotate your toes down, try not to open up the pelvis
- Lift your top leg only a few inches, pushing the foot away from your body
- You should feel it in the side of your bum, not your hip flexor.
- Here is the video. Only do the harder part when you are ready.
This is gold for knee alignment and pelvic stability.
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Transverse Abs: Breath‑Led Activation
- Lie on your back or sit tall, neutral spine
- Inhale gently into your ribs.
- As you exhale, gently draw your lower tummy upwards ie belly button up towards your ribs — rather than sucking in.
- Keep breathing; no bracing, no gripping.
- Then add a heel lift – nothing else moving. If this is good, then add in the whole leg lift.
- Use this basic loading to check you are feeling activation in the lower abs & NOT gripping in the higher up abs or abs bulging upwards. Here is the video of this basic move
This is the foundation of every movement you’ll do.
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Lats: Band Pull‑Down Activation
- Hold a light band overhead.
- Pull down slowly, feeling the sides of your back switch on.
- Keep ribs soft and pelvis neutral.
This connects your upper body to your core so you lift with stability, not strain.
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Glute Bridge with TVA Connection
- Start with your breath‑led TVA activation.
- Curl your pelvis upwards slowly, feeling glutes lead the movement. (try not to push up through feet or legs)
- Aim to keep the pelvis curled up as you go up. You may not go too far at 1st.
- Lower with control.
- Here is the video of me going through it
This integrates everything.
Finally, Remember…..
Your core isn’t a single muscle — it’s a team.
When that team communicates, your body feels strong, supported, and ready for anything.
When it doesn’t, you’re training on shaky foundations.
Whether you’re new to running, picking up weights for the first time, or returning after a break, core activation is your non‑negotiable warm‑up.
It’s the difference between moving well and simply “getting through” a workout.
