Strength Starts at the Core — Inside and Out
Whether you’re carrying kids on your hip, vacuuming the floor, or standing up from a chair… every one of those movements depends on your core strength.
Most people think “core” means abs, but that’s just the beginning. Your core includes your back, pelvis, spine, ribs, chest, and even part of your upper glutes. It’s what connects your upper and lower body…the center of every move you make.
Your core impacts how your arms reach, how your legs move, how well you balance, and even how deeply you breathe. It’s the foundation for posture, stability, and mobility in everyday life.
From a wellness and rehab perspective, building a strong core can:
Reduce lower back pain
Support spinal alignment
Improve posture and balance
Lower your risk of injury during activity
You don’t need hours in the gym to strengthen your core. Even 15–20 minutes a few times a week of Pilates, weight training, or compound body movements can make a huge difference. I’ll share a few of my favorite short workouts in stories and highlight some great local classes if you want to join in!
What’s Inside Your Core?
Here’s the part we don’t always think about: what’s happening inside your core matters just as much as how strong it looks on the outside. At the center of your abdomen lies visceral fat, a type of belly fat that surrounds your internal organs, including your stomach, liver, and intestines. This is different from subcutaneous fat, which sits just under your skin. Visceral fat is deeper, more hidden, and more dangerous to your health.
Why Visceral Fat Matters
High levels of visceral fat can increase your risk for:
Metabolic syndrome (a cluster of conditions like high blood pressure, obesity, high cholesterol, and insulin resistance)
Heart disease
Type 2 diabetes (even more so than overall body weight)
Stroke
Alzheimer’s disease (studies show visceral fat may trigger brain changes up to 15 years before symptoms appear)
Certain cancers
Asthma
Liver disease
That’s a lot of motivation to focus on our core health not just to tone our abs, but to protect our long-term wellness.
Visceral fat is actually more responsive to change than other fat stores. With just a few consistent weeks of healthier habits, you can start making noticeable improvements in your internal health.
Try starting here:
Add strength training two to four times a week
Cut back on processed sugar
Eat more fiber-rich foods (fruits, veggies, whole grains, legumes)
Prioritize quality sleep
As the saying goes:
“That which is measured improves. That which is measured and reported improves exponentially.” – Karl Pearson
If you can track your progress, you can improve it!
Measure, Strengthen, and Celebrate
If you want to see what’s happening inside your body, I highly recommend getting a DEXA Scan to measure visceral fat levels and muscle composition.
You can schedule one here:
https://dexabody.timetap.com/#/scheduler
Use code: LIVERIGHTTANNA
And if you’re looking for a quick, effective core workout, this one’s my favorite:
10-Min Braced Core & Abs Workout by Caroline Girvan
Watch on YouTube
Remember, even small steps add up. When we strengthen our core (inside and out) we’re investing in our longevity, energy, and confidence.
I believe true health starts from the inside out… it starts at our very own core.
If this post sparked a little curiosity…then I’d love to personally invite you to join me for my Nutrition Workshop! Together, we’ll explore the systems and small shifts that create lasting change so you can finally feel more energy, balance, and confidence in your body and mind. You’ll walk away not just knowing what to do, but why it matters and how to make it stick for real life. Come learn, grow, and get inspired with me!
Join my next Nutrition Workshop here: https://www.ampelis.org/workshops
Because your health journey should feel empowering, not overwhelming.
