Core Exercises for Moms: How to Train for Real-Life Strength

If you have ever searched for the “best” ab exercises, you have probably seen the same recommendations over and over again:

Planks.

Crunches.

Sit-ups.

Repeat.

And while there is nothing automatically wrong with those exercises, there is a more important question most women never think to ask:

Why am I doing this exercise in the first place?

As a pelvic floor physical therapist and the founder of No Kegels University®, I don’t believe there is necessarily such a thing as a “bad” exercise.

But there can absolutely be a bad reason for choosing one.

Most women were never taught this: your core workout should actually help you accomplish the things you want your body to do.

If your goal is to keep up with your kids, move through a full schedule, feel strong, and have a body that works efficiently, your core training should reflect those goals.

Stop Choosing Core Exercises Just Because Everyone Else Does Them

Years ago, when I was preparing for a bikini competition, I did a lot of traditional ab exercises.

Crunches.

Weighted mini sit-ups.

Side-to-side exercises we called “penguins.”

And at the time, those exercises made sense.

My goal was aesthetic.

I wanted my abs to be visible when I stepped on stage.

But my goals today are completely different.

Now I want my body to function well.

I want to keep up with my kids.

I want enough strength and endurance to handle a full life.

And yes, if my abs happen to look great too, I’m not going to complain.

The important part is that my exercises changed when my goals changed.

That is something I want every woman to think about when choosing core exercises.

There Is No “Perfect” Ab Exercise

A common question I hear is:

“So does that mean you don’t like planks?”

Or:

“Should I stop doing crunches?”

Not necessarily.

The better question is:

What are you trying to accomplish?

If someone gives you an exercise program, you should be able to ask:

• Why am I doing this?
• What is this exercise supposed to improve?
• How does this help me reach my goals?

You don’t need to blindly follow an exercise simply because you saw someone doing it at the gym, found it on Pinterest, or bought a program that included it.

Understanding your body creates confidence.

The more you understand why you are doing an exercise, the easier it becomes to build a routine that actually serves you.

The Traditional Plank: Good Exercise, Different Goal

Let’s start with the plank.

A traditional plank isn’t automatically a bad exercise.

But if your goal is to develop a core that can respond while your arms and legs are moving, we can make the plank much more dynamic.

Instead of simply holding the same position and staring at the clock, try turning it into what I call a:

Twister Plank.

Think about the classic game Twister.

Right hand here.

Left hand there.

Move your right foot.

Shift your left foot.

Now bring that same idea into your plank.

Try the Twister Plank

Start in a plank position that feels appropriate for your current strength level.

Then begin moving one limb at a time.

For example:

• Move your right hand slightly forward.
• Bring it back.
• Move your left hand to the side.
• Bring it back.
• Step your right foot slightly outward.
• Bring it back.
• Move your left foot into another position.

You can move your hands and feet in several directions while maintaining the plank.

Now your core has a changing job.

Instead of simply holding one position, your body has to adapt as your base of support changes.

It also becomes an endurance challenge pretty quickly.

If one of your goals is keeping up with your kids and having enough endurance for a full day, this variation can give you a lot more “bang for your buck.”

Why I Like Moving the Arms and Legs

Your core doesn’t spend your entire day working while your arms and legs remain perfectly still.

You’re carrying groceries.

Picking up kids.

Reaching into cabinets.

Moving laundry.

Getting something out of the car.

Your trunk is constantly responding while the rest of your body moves.

That is why I like adding arm and leg movement to core exercises.

Your core has to respond to the changing position of your body while you continue moving.

Mayo Clinic explains that your core includes the muscles around your pelvis, lower back, hips, and abdomen, and that these muscles work together to support balance, stability, and everyday physical activity.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751

For my goals, that makes the Twister plank much more useful than simply seeing how long I can hold a traditional plank.

What About Crunches?

Crunches are another exercise people often assume I simply don’t like.

Again, that’s not really the point.

I want to know your goal.

If your goal is primarily aesthetic, crunches may have a place in your program.

But if you tell me:

“I want a strong core so I can keep up with my kids and move through my day more easily,”

then I start asking:

How often during your normal day are you repeatedly performing a crunching motion?

Probably not very often.

That’s why I like modifying that movement too.

Try the “Anti-Crunch”

Sit toward the front of a chair.

Cross your arms in front of you.

Keep your rib cage and pelvis comfortably stacked.

Now keep your head, shoulders, and trunk in one long line as you hinge backward from your hips.

Then return upright.

Instead of curling your body into a traditional crunch, you’re asking your abdominal and back muscles to control your trunk while you move as one unit.

I call this the anti-crunch.

I like this exercise because it looks much more like the kinds of challenges we experience throughout real life.

As moms, we are constantly:

• Holding a child
• Reaching for something
• Carrying multiple objects
• Leaning
• Shifting
• Trying to maintain our balance while doing three things at once

Your core needs to support you through those situations.

Train Your Core for Your Actual Life

This is the bigger message.

You don’t need to create an entire list of exercises that are “good” and exercises that are “bad.”

Instead, ask yourself:

What am I trying to accomplish with my body?

Maybe you want to:

• Keep up with your kids
• Feel stronger while carrying them
• Improve your core endurance
• Move more efficiently
• Feel confident exercising again
• Build a strong, capable body

Once you know your goals, you can choose exercises that actually help you reach them.

That might mean keeping some traditional exercises.

It might mean modifying them.

Or it might mean replacing them with something that better matches your goals.

More Bang for Your Buck

As women—and especially as moms—we don’t always have unlimited time to exercise.

That’s why I want the exercises you choose to give you as much benefit as possible.

If you only have a limited amount of time, your workout should have a purpose.

Don’t do an exercise simply because someone online told you that every woman “needs” to do it.

Ask why.

Understand what you’re training.

And choose movements that help your body become stronger for the life you actually live.

The goal isn’t temporary relief—it’s long-term strength.

You don’t need more random ab exercises.

You need a strategy.

If you’re ready to stop guessing and start building a core that supports your actual goals, complete Your Core’s Next Step Form:

https://www.beyondthevbypauli.com/nextstep

Your core training should help you live your life—not just survive another sixty-second plank.