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Core Assessment: Why Your Core Exercises Aren’t Working & How to Fix It
4 Min Read
Curious why your core exercises aren’t delivering the results you expected? You’re not alone. Many people put in the work but still feel like something’s missing. The truth is, it might not be the exercises themselves — but how your body is moving through them. In this article, we’ll walk through a comprehensive core assessment that goes beyond surface-level strength and includes simple core muscle testing to highlight compensation patterns that could be getting in your way.
By exploring how your pelvis, ribs, breath, and spine work together, you’ll gain insights that can shift your entire approach to functional movement. These simple self-tests will help you identify where your core system may need extra attention — so you can train smarter, not just harder.
Table of Contents
Why You Need a Core Assessment
When most people think about the core, they often picture defined abs or a flat stomach. But a well-functioning core is about much more than how it looks — it’s about how it works. Core function is tied to coordination, pressure management, breathing, and the ability to support movement in daily life. You can have visible abdominal muscles and still experience issues like leaking, back pain, diastasis recti (abdominal separation), or pelvic organ prolapse — all signs that your core system might not be functioning optimally.
A functional core means your ribs, pelvis, spine, and breath are working together in a coordinated, responsive way. When one part of this system is out of sync, the body compensates — using other muscles or strategies to get the job done. These compensation patterns can mask underlying dysfunction and stall progress, even when you’re doing all the “right” exercises.
What Your Core Really Is
Your core isn’t just your abs — it’s a dynamic, integrated system.
Rather than being a single muscle group to “strengthen,” your core functions as a conduit that transmits force through your entire body. It’s designed to adapt to different demands — sometimes offering more engagement (support), sometimes less, depending on what the movement requires.
When this system isn’t functioning well, your body will find alternative strategies to complete the movement. These workarounds might feel effective in the moment, but over time, can contribute to dysfunction, decreased performance, and even injury. These compensation patterns often show up during core muscle testing, revealing weaknesses that standard strength training might overlook.
Let’s break it down further:
Abdominal Muscles
- These are the muscles on the front and sides of your torso. They play a role in trunk flexion (like crunching), rotation, and compression of the abdominal cavity:
- Rectus abdominis (the “six-pack” muscle)
- External and internal obliques
- Transverse abdominis (the deepest layer, key for core stability)
Core Muscles
Your core includes the abdominal muscles plus many other muscles that work together to stabilize, coordinate, and transfer force through the body. It’s a system — not a single muscle group.
This system includes:
- Abdominals (as listed above)
- Pelvic floor muscles
- Diaphragm
- Spinal stabilizers (e.g., multifidus, erector spinae)
- Glutes and hip muscles
- Deep neck flexors (often included depending on context)
The core’s job is more than just movement — it’s about stabilization, breathing, balance, and force transfer in everyday life and dynamic activities.
Quick Analogy: The Soda Can
Imagine your body is a soda can:
The abdominals are the sides.
The core is the whole can — sides, top (diaphragm), bottom (pelvic floor), and the internal pressure that holds it all together.
When all parts of the can are intact and working together, it’s strong and stable. But if one part is dented or weak, the entire system loses integrity — and that’s where compensation and dysfunction can begin.
Core Test: Assessing Your Function
The following assessments will help you identify how well each component of your core system is working. Remember, this isn’t about judgment but about understanding where you might have restrictions so you can address them effectively.
Core Test #1: Pelvic Mobility Assessment
Your pelvis forms the base of your core, and its mobility directly affects overall function.
Supine Test:
- Lie on your back with knees bent and feet flat
- Imagine a marble at the center of your pelvis (between your belly button and pubic bone)
- Tilt your pelvis forward and backward to roll this imaginary marble
- Do this several times. Can you isolate this movement to your pelvis? Or do your ribs lift, or your feet push into the floor to create it?
All Fours Test:
- Come to your hands and knees
- Imagine the marble just above your tailbone
- Tuck and untuck your pelvis
- Can you isolate the movement to the pelvis without collapsing your ribs or using your hands?
Standing Test:
- Stand with your feet staggered, one foot slightly forward, one behind
- Keep your spine long while tucking and untucking your pelvis forward and backward
- Notice any restrictions in movement
If you struggle with these movements, your pelvis might be “stuck” in a posterior or anterior tilt, affecting your core’s ability to function properly.
How Breathing Affects Core Function
Breath is foundational to core engagement, yet many people breathe in ways that compromise optimal function [2].
Core Test #2: Breath Assessment
- Sit comfortably on a chair with a long spine, don’t allow the pelvis to tuck under
- Place one hand on your belly, one hand on your ribs
- First, take a deep belly breath (belly expands, ribs remain still)
- Next, take a breath expanding only your ribs (ribs move, belly remains still)
- Do this a few times and notice which type of breathing feels more natural to you
Most people default to belly breathing, with minimal rib expansion. This breathing pattern doesn’t efficiently activate the core-pelvic floor-breathing unit, potentially compromising overall function.
The online Restore Your Core® program teaches optimal breathing patterns that support better functional movement, which forms the foundation for all other core work.
Core Test #3: Engagement Assessment
- While sitting, place a hand on your belly
- Inhale into your ribs, then exhale as if blowing out 300 birthday candles
- Notice how your abdominals naturally draw inward (or not! See below)
- Try the same test on hands and knees
- After exhaling and feeling your core engage, lift one leg
- Note whether your belly stays drawn in or pushes outward
Many people’s abdominals push outward during movement — even with relatively light loads. This pattern can place strain on the core system and contribute to issues like diastasis recti or pelvic floor dysfunction. This core muscle test helps you notice whether your abdominal wall responds appropriately during breath and movement — not just whether you can “hold a plank.”
Rib and Spine Movement in Core Function
Your core is only as functional as the parts connected to it. Restricted rib or spine mobility can significantly impact overall function.
Core Test #4: Rib Movement Assessment
- Stand in front of a mirror with a resistance band or belt held in both hands
- Relax your ribs down, not forcibly
- Slowly raise your arms overhead
- Notice at what point your ribs begin to arch forward
- Ideally, you can lift your arms without your ribs immediately compensating
If your ribs arch forward with minimal arm movement, you’re missing an opportunity to engage your core during overhead activities.
Core Test #5: Spine and Rib Rotation Assessment
A mobile spine is essential for proper core function. Test your spine’s mobility in various directions:
Flexion/Extension Test:
- On all fours, round your back (flexion) and then arch it (extension)
- Notice if certain areas feel stiff or immobile. Many people struggle to tuck the pelvis into flexion and have difficulty accessing thoracic extension
Rotation Test:
- Sitting or standing, place your hands on your ribs
- Create a circular motion with your ribs. Shift your ribs to the right, side bend to the left, and begin to twist your ribs to the right before moving into extension in the thoracic spine
- Repeat a few times and notice any restrictions in this circular movement
- Repeat in the opposite direction, noticing how this direction might feel different
Restrictions in spinal mobility directly affect how well your core can function as an integrated system.
Addressing Core Imbalances
Once you’ve identified areas of restriction through these assessments, you can begin to address them with targeted exercises. The Restore Your Core® program offers a comprehensive approach to rebuilding function by addressing all components of the core system — not just isolated muscles.
Rather than spot-treating with endless crunches or planks, functional core training restores pelvic mobility, breathing mechanics, rib and spinal movement, and overall coordination. When these elements work together, core function improves dramatically.
Many people discover that resolving long-standing symptoms — like leaking, back pain, or diastasis recti — becomes possible when they shift focus from appearance-based training to a system-based, functional approach. Addressing fundamental movement patterns through assessment and intentional training resolves issues that years of conventional “core exercises” couldn’t fix [3].
Why Traditional Core Exercises Often Fall Short
If you’ve been faithfully doing your crunches and planks but still struggle with core issues like diastasis recti, back pain, or pelvic floor dysfunction — you’re not alone. The problem isn’t a lack of effort; these exercises often fail to address core function as part of a larger, integrated system.
Here’s what traditional core exercises often miss:
- Proper breathing mechanics
- Pelvic positioning and mobility
- Rib cage movement and alignment
- Spinal articulation
- Integration of the whole system
Without these elements working together, your body may rely on compensation patterns that limit progress and reinforce dysfunction.
The Restore Your Core® program takes a different approach. By addressing each of these components in a coordinated way, it helps rebuild core function from the inside out — creating lasting changes that not only improve strength but also transform how you move and feel in everyday life.
Applying Your Core Assessment Results
After completing these core assessments, you’ve likely identified areas that need more support or mobility. That’s valuable insight — because once you understand how you move and why certain patterns show up, you can begin to make targeted, effective changes.
Remember, your body is adaptable. Even small shifts in how you move, when done consistently, can create significant improvements over time.
Instead of focusing solely on exercises that target the “six-pack” muscles, incorporate movements that address your specific restrictions. For example, if your assessment revealed limited rib mobility, start integrating exercises encouraging rib expansion and thoracic rotation, which support better breathing mechanics. When you understand how your core system works as a whole — rather than in isolated parts — you’ll move with greater efficiency, stability, and support.
Conclusion: Beyond the "Six-Pack"
A core assessment reveals that core function goes far beyond appearance. By understanding how your pelvis, ribs, spine, and breath work together, you can train your core more effectively and resolve issues that conventional exercises haven’t fixed.
Whether you’re dealing with diastasis recti, pelvic floor dysfunction, back pain, or simply want to optimize your core performance, addressing the entire core system is essential. The interconnected nature of these components means that improvements in one area — like breathing or pelvic alignment – can have a ripple effect throughout the body.
Functional core assessment and training isn’t about chasing a flat stomach — it’s about restoring coordination, support, and responsiveness so you can move with confidence in everything you do.
FAQ
1. What is a core assessment, and why is it important?
A core assessment is a series of simple tests that evaluate how well your entire core system functions — including pelvic mobility, breathing patterns, rib movement, and spinal articulation. It’s important because it helps identify areas of restriction or dysfunction that may be holding you back from getting the most out of the core exercises you’re already doing. Unaddressed imbalances can limit your progress and overall core function even if you’re consistent with your workouts.
2. How can I perform a core test at home?
You can perform basic core assessments at home with minimal equipment by observing how your body moves and responds during simple tasks. Start by evaluating pelvic mobility — can your pelvis tilt forward and backward with ease? Next, assess your breathing: Does your breath expand into your ribs, belly, and back, or is it shallow and chest-dominant? Finally, check your core engagement strategy: When you engage your core, do you grip, brace, or bulge outward, or can you create a balanced, supportive contraction?
These assessments, outlined in this video, are designed to help you build awareness of how your core system is functioning. They offer valuable insight into where your body may be compensating and what areas may need more mobility, support, or coordination.
3. What are the signs of a weak core?
Signs of a weak core include poor posture, lower back pain, difficulty maintaining balance, inability to perform functional movements without compensation, visible bulging of the abdomen during exertion, and symptoms like leaking urine during activities. Note that a weak core doesn’t necessarily mean a lack of strength, but rather poor coordination and function of the entire core system. By including a core muscle test as part of your assessment, you get more precise insight into which muscles are underactive or overcompensating.
4. How does a core assessment and training program improve results?
A core assessment test improves training results by identifying specific limitations in your core function. This allows you to target those embalances directly rather than performing generic exercises that might not address your particular needs. This targeted approach leads to more efficient improvements and better overall core function.
5. How does breathing affect core engagement?
Breathing significantly affects core engagement because your diaphragm and pelvic floor work in coordination. When you inhale, your diaphragm descends and your pelvic floor lengthens as it yields to the natural increase in pressure; when you exhale, your diaphragm rises and your pelvic floor shortens. Three-dimensional rib breathing promotes better core activation than belly breathing, which is why breath retraining is often a crucial part of core rehabilitation programs like Restore Your Core®.
6. What’s the difference between a core assessment and a core strength test?
A core assessment evaluates the function of your entire core system (pelvis, breathing, ribs, spine, and muscular engagement), while a core strength test typically measures only the endurance or strength of specific abdominal muscles. A comprehensive core assessment provides more valuable information about how your core functions during real-life movements. A core assessment looks at full-body coordination and movement patterns, while core muscle testing often targets individual muscle groups to evaluate control and responsiveness. Together, these tools offer a clearer picture of both how your core is functioning and where focused support may be needed.
7. Why do I fail my core muscle test even though I work out?
It’s common to be strong in traditional workouts but still show signs of dysfunction during a core muscle test. That’s because core function isn’t just about strength — it’s about coordination, timing, and integration. You might be using compensatory strategies (like gripping, bracing, or overusing certain muscles) that bypass the deep core system. These strategies can be reinforced by certain exercises, even in well-intentioned workouts. A core muscle test reveals how well your core is working as a system, not just how strong individual muscles are. If you “fail” the test, it simply means there’s an opportunity to improve function, not that you’re doing anything wrong.
References
[1] McGill, S. M. (2010). Core training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32(3), 33–46. https://www.bewegenismedicijn.nl/files/downloads/mcgills_2010_-_core_training__injury_prevention.pdf
Lee, D. G., Lee, L. J., & McLaughlin, L. (2008). Stability, continence and breathing: The role of fascia following pregnancy and delivery. Journal of Bodywork and Movement Therapies, 12(4), 333–348. https://www.bodyworkmovementtherapies.com/article/S1360-8592(08)00088-0/abstract
[3] Bagherian, S., Ghasempoor, K., Rahnama, N., & Wikstrom, E. A. (2019). The effect of core stability training on functional movement patterns in college athletes. Journal of Sport Rehabilitation, 28(5), 444–449. https://pubmed.ncbi.nlm.nih.gov/29405798/
