8 sneaky things stopping you from building a stronger core

 

Hey, hey beautiful human… Welcome back to another episode of Embrace Your Real. Today we are diving into something that almost every woman asks me about at some point: How do I actually build a strong core?

You’ve probably done the ab workouts on YouTube, you’ve probably cranked out crunches or planks at the end of your workouts, and maybe you’ve even felt the burn, but you still don’t feel stronger in your core. 

If you’re wondering why you don’t “see” all that effort in the mirror, I've got the answer you've been looking for… there are sneaky little mistakes that so many women make when it comes to core training. And today, I want to break those down for you in plain English so you understand not only what they are, but why they matter, and what to do instead.

So in this episode, we’re going to cover:

  • The difference between abs and your actual core

  • Why crunches alone won’t cut it

  • How compound lifts are secretly the best core training

  • Why bracing during your lifts matters more than you think

  • The problem with fast, flashy ab circuits

  • How stress and hormones sneak in and mess with your core

  • And why nutrition and recovery are the real secret sauce for definition and strength

 

🎧 Want more? Check out Episode 493: Why I would rather have THIS than Six Pack Abs

 

If you want more from me, be sure to check out… 

Transcript

00:00

Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello, and welcome back to another episode on the Embrace your Real podcast.

00:31

Today, we're gonna be diving into something that almost every woman asks me at some point, and that is how the heck do I actually build a strong core? Listen, I get it. You've probably done all the ab workouts on YouTube. You've probably cranked out crunches, planks at the end of your workouts. Maybe you've even felt the burn, but you just still don't feel stronger in your core. Like, maybe your back hurts when you lift, Maybe you still feel weak when you're trying to hold a plank, and maybe you're just wondering why you don't see all the effort in the mirror. Well, if that's the case, I probably have at least some part of an answer that you've been looking for. There are sneaky little mistakes that so many women are making when it comes to core training, and today I want to break those down to you in very plain English, so that not only you understand what they are, but why they matter and what to do instead. So in today's episode, we're going to be covering the difference between abs and your actual core, why crunches alone won't cut it. How compound lifts are secretly the best core training. Why bracing your core during your lifts matters more than you think. The problem with fast, flashy ab circuits. How stress and hormones can sneak in and mess with your core. And then, last but not least, why nutrition and recovery are the real secret sauce for definition and strength. By the end of this episode, you're hopefully going to be walking away with a complete game plan for building a stronger core, the kind of strength that not only looks good but actually feels good in your daily life.

01:59

Before we dive in, though, I want to share this review. She says so thankful to have found this podcast. I'm so thankful to have found this podcast. I love how she brings God into our fitness routines. He really is the reason for even being able to have these bodies to transform. I love this podcast. Oh, I couldn't agree more. Thank you so much for taking time out of your day to send in this review. I genuinely appreciate every single one of your guys' reviews. If you could scooch over to Apple Podcasts and leave a rating and review, that would mean the absolute world to me and our team. All right, let's get right into it.

02:30

So, number one thinking that your core equals your abs. The first sneaky mistake is just thinking that your core is just your abs. Like when most women say abs, what they're really picturing is that one strip of muscle down the front, which is your rectus abdominis. That's the famous six-pack muscle that you see in fitness magazines, instagram reels and, yes, part of your core. But here's the truth it's only one puzzle piece and, honestly, it's the least important when it comes to real strength.

02:58

Your core is actually an entire system of muscles that wrap around your torso like a 360-degree corset. You've got your transverse abdominis. That's your deepest layer. That's the one that acts like your body's natural weight belt. You've got your obliques on the side. This is going to help you twist, rotate and stabilize when you move. You've got your spinal stabilizers. That's what keeps your vertebrae aligned. And then you can't forget your pelvic floor and diaphragm, which work together with your deep core to control pressure and keep everything stable. All of those muscles talk to each other, they fire together and when they're strong and connected, your body can lift and move and perform in a way that actually feels good. And that's the difference between struggling through a plank with your lower back screaming versus holding a solid, strong plank where everything feels aligned and supported.

03:49

I want you to think of your core like a foundation of a house. If the foundation is weak or if it's cracked, it doesn't matter how pretty those windows are or how fancy the paint job looks. The whole structure is unstable. And that's exactly what is happening in your body. If your deep core isn't working, every other movement from weightlifting to running to simply just carrying groceries or your baby or your child that's going to feel harder, shakier and more prone to injury. But if your foundation is strong, everything else becomes easier and more powerful. So if you've only been training those surface abs, you're missing the muscles that actually keep you strong, safe and stable, and that's why so many women they just tend to do these endless crunches and they still feel like their core is weak. It's not because you're not working hard enough. It's because you're training the wrong muscles.

04:39

Number two relying on crunches alone. Now this ties right in, because crunches and sit-ups absolutely do have their place. They target your rectus abdominis, that surface level muscle that we talked about earlier, but here's the deal they completely leave out those deep stabilizers that actually make your core functional, and a strong core isn't just about looking good in the mirror. It's about performance, posture and protection. I want you to think about your transverse abdominis for a second. This is your body's natural weight belt. It wraps around your midsection horizontally like a corset, and when it's strong and when it's firing the way that it should, it literally locks your spine into a safe, stable position. That's what lets you pick up your kids without tweaking your back or deadlifting, without feeling wobbly or just holding good posture throughout a long workday.

05:28

Here's the problem, though. If you're always just doing crunches, you're training the outside of the system and completely ignoring the inside. It's like polishing the outside of a car while ignoring what's under the hood. It might look better for a little while, but the engine isn't any stronger, and eventually the performance issues will start to show up In your body. That might look like back pain or poor posture, or feeling like your core is just weak, even though you've been working out hard.

05:54

The truth is, a strong core has to be built from the inside out, not just the outside in, and that means training the muscles that stabilize, not just the ones that flex your spine, and that requires a different approach slower, more intentional movements that focus on that deep activation. So instead of these endless crunch variations, you also need to be doing things like dead bugs and bird dogs and planks, with proper breathing and bear holds and all of those things. These moves don't always look flashy and they don't always give you that immediate burn sensation, but they teach your inner core set to actually fire and they create the connection between your brain and your deep core muscles. And once that connection is there, every other lift that you do becomes stronger and safer. And when you get this right crunches and sit-ups they can absolutely be sprinkled in as accessory work, but they should never be the main course, because if you're only again working the surface, you're missing the power that comes from deep within.

06:53

Number three skipping compound lifts. Here's one of the sneakiest things. If you skip those big compound lifts, you're actually skipping one of the best core training available. I know that we've been told for years that core work means crunches, planks, some kind of ab day, but the truth is, your core gets its most powerful workout when you're moving big weight through big ranges of motion.

07:15

I want you to think about squats, like when you squat with weight. Whether that's dumbbell at your shoulders or a barbell on your back or your dumbbell in between your legs, your core is working. Barbell on your back or your dumbbell in between your legs, your core is working overtime to keep your spine neutral and your chest tall. Without that brace, you are going to fold completely forward or straighten your lower back, but your core is literally the thing that is keeping you safe and strong in the movement. Now I want you to think about an overhead press. The moment that you push that weight above your head, your spine wants to arch right. It's a natural thing. It's your core, especially those deep stabilizers, that kick in to lock everything down so that you don't tip into a poor posture or hurt your back.

07:56

Or a deadlift, which is personally one of my favorites. I literally love the hinge pattern. It's so good, but the entire hinge pattern, it's basically one big conversation between your core and your posterior chain. Your abs are stabilizing, your obliques are firing, your transverse abdominis is pulling everything in tight so you can hinge safely, lift powerfully and protect your lower back. And this is what functional core training looks like Not just lying on a mat doing bicycle crunches, but teaching your core to do the job that it was designed for, which is stabilize your body under load. And that's real world strength. That is something that is going to help make you better at lifting, at running, at carrying groceries, at picking up your kids, even sitting at your desk, without back pain.

08:39

And that's exactly why, inside my Moot with Julie community, I treat core training as something separate. Like every dumbbell-based workout that I program, that weaves that core engagement into the bigger picture. Whether you're squatting, you're hinging, you're pressing, you're rowing, you're not just working your arms or legs, you're building a strong foundation with every rep, because when your core is engaged in all of those moves, your training is smarter, not harder, and that's why so many women tell me, julie, I didn't even realize how much my core was working until I felt it the next day, or I just overall feel like my core is getting stronger even from just doing. You know, strength training workouts upper body, lower body, full body and it's because when you are training in the right way your core gets stronger by design, not just by doing a separate ab circuit. Number four training abs instead of training core.

09:26

So another sneaky mistake is chasing the burn instead of chasing the connection. I know you've seen those ab workouts online mountain climbers, v-ups, bicycle crunches they're always done at lightning speed. Right, they look impressive, they feel hard in the moment and they definitely get that heart rate up. But here's the truth that you need to hear Just because it burns doesn't mean that it's building true core strength. When you move too fast, momentum starts doing the work instead of your muscles. Your legs are flinging, your body is bouncing and, yes, it's exhausting, but your deep core muscles aren't actually being asked to stabilize and fire in the way that they need to, and that means that the very next thing that you're trying to strengthen is getting bypassed.

10:06

Deep core strength isn't built through speed or exhaustion. It's built through control, through slow, intentional movements. That's what's going to light up that transverse abdominis, those obliques, those stabilizers along your spine. Think about a slow dead bug, where you're pressing your lower back into the floor and breathing with control, or a side plank, where you're holding steady and you feel your obliques working to keep you from tipping either front or backwards. Those are the kinds of moves that's going to train that inner core, set the muscles that actually protect your spine and support your whole body.

10:40

And here's where the psychology comes in, because so many of us have been conditioned to think that harder is better or more burn equals more progress. But that's just not true. When it comes to core training, the goal isn't to feel trashed, it's to feel connected, and that's the shift that changes everything. So, instead of asking yourself did I burn enough, start asking yourself did I actually feel my deep core engage? That is the one question that will completely change the way that you train, because once you chase the connection over the burn, you stop wasting time on flashy ab circuits and you actually start building strength that carries into your lifts, your posture and, last but not least, your daily life.

11:19

Number five is not engaging your core during lifts. Now, this one is huge. You can actually train your core in almost every single movement that you do if you are engaging it properly. But here's the catch Most people don't even know how to do that. I see it all the time Like women will deadlift heavy without bracing their spine, and their spine then rounds because their core isn't supporting them, or they'll overhead press and they let their ribs flare out, basically dumping all the pressure into their lower back, or they'll row without keeping their spine neutral, which means that the movement is going to turn into momentum instead of controlled strength. The truth is, your core isn't just for ab day. It's meant to be switched on anytime you pick up a weight, anytime you push, anytime you pull, anytime you squat, anytime you hinge. That's where bracing your core actually comes in.

12:09

So what does bracing actually mean? I want you to think about it like gently pulling your rib cage down, tightening your abs and wrapping them around you, almost like you're preparing to take a punch in the stomach. You're not sucking in, you're not just flexing your six pack. Instead, you're creating that 360 degrees of tension all around your torso, and here's why that matters. That brace stabilizes your spine, it protects your lower back and it helps to transfer the force more effectively. Without it, you're basically leaking strength. It's like trying to shoot water through a hose full of holes. Some of the power gets through, but a lot of it just spills out, and when your core is braced, that same hose is sealed tight and the power transfers straight through.

12:54

This is about keeping your body safe and strong in everyday life, like picking up your toddler that's basically a loaded squat. Or carrying groceries that's a farmer's carry. Or shoving a stroller up a hill that's a weighted push. I do that every morning and every morning I'm just like oh my gosh, this is so freaking hard, but bracing your core. If your core isn't braced, your back tends to take a hit instead of your muscles doing their job. So the next time you lift whether it's dumbbells, your kid or a laundry basket I want you to pause and I want you to ask yourself is my core actually on or am I just moving it? Without that connection? That is one small shift in awareness that will completely change the way that your body feels, both in and out of the gym.

13:37

Number six is overdoing high intensity ab workouts. Listen, I love a good sweat session. I love when you walk out of a workout and you are feeling accomplished and you feel like you gave it your all. But here is the sneaky mistake. If your core training is only made up of these fast paced ab circuits, you know the one that we're talking about. You're blasting through those mountain climbers, those V-ups, those flutter kicks the bicycle crunches as fast as possible, you might actually be doing more harm than good, and here's why because when you move that quickly, your form almost always breaks down. Instead of your muscles truly working, momentum starts to take over, and when that feels exhausting, it's not building what your core actually needs most, which is stability.

14:20

Your core's number one job is not speed, it is stability. It's there to resist movement when you need to be strong and steady, like holding your spine neutral under a squat, or keeping your posture tall when you're carrying groceries, or protecting your back when you bend over to pick up your kid or toddler. If your training never teaches your core to stabilize, you're missing its entire purpose. So what does effective core training actually look like? It's slow, it's intentional, it's controlled. I want you to think about a plank, when you're not just holding your body up but you're actively pressing the floor away, you're breathing deeply into your belly and you're keeping your ribs and hips aligned. Or pal-off press, where you're resisting rotation against a band teaching your obliques to keep you steady, even as something is trying to pull you off balance. Or like a tempo leg lower where you're, instead of dropping your legs fast and letting gravity win. You're lowering with control, feeling your deep core work the entire way down. These kinds of movements don't always look flashy. They won't necessarily leave you dripping and sweat or feeling that instant burn, but what they will do is train your transverse abdominis, those obliques, those spinal stabilizers, to fire the way that they're supposed to. And when those deep muscles are strong, everything else in your training gets better. Your lifts feel more solid, your posture improves, risk of injury goes down and, yes, over time your core will start to look stronger as well. So don't confuse intensity with effectiveness. These flashy circuits that you see online aren't the magic Connection and control are, and that's where the real strength lives.

15:53

Number seven stress and cortisol. This one surprises a lot of people, but it's absolutely real. Chronic stress impacts your core in two big ways. First, let's talk about the physical side. When you're under constant stress, your body releases more cortisol. That's your main stress hormone, and while cortisol itself isn't bad, you actually need it to wake up in the morning and to push through workouts. When it stays elevated all the time, it changes the way that your muscles work. Certain muscles, like your hip flexors and your under traps, those are going to get tighter and overactive and at the same time, your deep stabilizers, the very muscles you need for a strong core, get weaker and harder to engage. That imbalance can throw off your posture, it can cause back discomfort. It can make it way more difficult to fire your core correctly when you're training. It's like trying to do a plank, with one team member pulling way too hard on the rope while the other team is barely working. You're out of balance from the start.

16:51

Now let's talk about the metabolic side. So chronically high cortisol also impacts recovery and fat storage. So cortisol raises blood sugar, which means that your body is going to be pumping out more insulin to bring it back down, and over time, this cycle can make it harder for your body to use fuel efficiently, and one of the side effects is more fat storage around the midsection, and that's why some women feel like their belly just won't budge, even if they're lifting, they're eating well, they're doing all the right things. Here's likely what that means for you. If your core isn't responding. It might not be a workout problem, it might be a stress problem, and the sneaky thing about stress is that it shows up everywhere Poor sleep, never ending to-do lists, overtraining, not taking time to breathe. Your body doesn't separate life stress from workout stress. It just sees stress. So I want you to ask yourself how is my stress, how is my sleep? Because those things are just as important for your core as the exercises that you are doing.

17:46

Sometimes, the missing piece isn't a set of planks or crunches. It's giving your body the space to recover, to manage stress and to reset your hormones so that your muscles can actually fire the way that they're supposed to. And, last but not least, number eight poor nutrition and recovery. To. And last but not least, number eight poor nutrition and recovery. Finally, maybe the sneakiest of them all is if your protein is too low, if your calories are chronically restricted or your sleep is inconsistent, your core will not adapt. Muscle is built from protein. Every rep that you do in the gym creates those tiny micro tears in your muscle fibers, and that's not a bad thing. It's actually the stimulus that your body needs to get stronger. But here's the catch those fibers don't magically repair themselves. They repair and grow stronger only when you give your body the raw materials, the amino acids from protein and the recovery time to actually rebuild. Without those two pieces, it doesn't matter how hard you train, you're basically doing all the work, but never giving your body the bricks or the downtime to build the house.

18:46

Now let's talk about specifics. Like research shows, the sweet spot for maintaining and building lean muscle is around 1.6 grams of protein per kilogram of body weight. For most women, that lands somewhere between 100 and 140 grams daily, depending on your size and your training. Here's the kicker you can't just cram it all into one meal. Your muscles respond best when you spread it out. You know 25 to 40 grams. Now I'm not saying that you can't have more than 40 grams of protein in a meal, but I am saying like it is ideal to be spreading it out so that your muscle can keep that muscle protein synthesis, which is your body's repair process, switched on throughout the day.

19:28

Oh, and the calories matter too. If you're living in a constant calorie deficit, your body isn't going to prioritize building muscle, it's going to prioritize survival. And that's when you start to feel drained. Your workouts feel harder, your progress stalls even though you're working harder. Pair that with inconsistent sleep, which is when most of the repair and hormone regulation happens, and it's no wonder that your core feels stuck. This is why fueling matters so much. Hitting that protein target, eating enough overall and giving your body consistent rest is what is going to allow your muscles to adapt, to grow and reveal the strength that you've been working so hard to build. And if you're sitting here thinking like, okay, I have no idea how I'm even going to get close to hitting those numbers, or even know what my numbers are, or how to set my calories in a macro, that macros that feel like it's not overwhelming, and to make sure that I'm actually fueling my body properly. That's exactly why I built my macro. Can it mean simple on the academy? Inside I break it down step-by-step. You'll learn how to calculate your numbers, how to track them without obsession and also how to make nutrition simple and sustainable so that fits your life Like. Once you have that clarity, fueling your body stops being this confusing guessing game and starts becoming a lifestyle that actually supports your goals.

20:46

All right, let's quickly recap the sneaky things stopping from building a stronger core. Number one is thinking that your core is just your abs. Number two is relying solely on crunches. Number three is skipping those compound lifts. Number four is chasing the burn instead of deep connection. Number five is not bracing during lifts. Number six is overdoing high intensity ab circuits. Number seven is stress and cortisol. And, last but not least, number eight is poor nutrition and recovery. Remember, a strong core is way more than looking good in the mirror. It's about stability, it's about strength, it's about confidence and it's about freedom in the mirror. It's about stability, it's about strength, it's about confidence and it's about freedom in your movement. When you shift your approach, when you train smart, when you fuel well, when you recover fully, your core responds.

21:30

If you love this episode, I know you will also love episode 493, why I would rather have this than six pack abs. I will go ahead and link that in the show notes that you can easily go check that out. Also, if you want a done for you program that is going to weave smart, functional core training into all of your workouts, I want you to check out the movement with Julie app. All you need is a few pair of dumbbells in a small space you can go to sale. That's S? A L E dot movement with juliecom to get 50% off your first month.

22:00

If you're a brand new subscriber and also if you need clarity on how to fuel your body in the right way, my macro academy, simple online academy is the perfect place to start. You've got this. I love you so dang much. I mean it, and I'll talk to you in the next one. All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so.

22:30

Julie A Ledbetter yes, it's with an A in the middle For that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing, be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface, so go out there and embrace your real, because you're worth it. Thank you.

 
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