Why You Can't Feel Your Core (And Why It's Not Your Fault)
A science-backed guide to reconnecting with your deep core muscles when traditional exercises aren't working
You're Doing Everything Right, But Your Core Still Feels "Off"
Sound familiar? You've mastered the perfect plank form. You've done hundreds of dead bugs. You breathe during every rep like your trainer taught you. But somehow, your core still feels disconnected, weak, or like you're just going through the motions.
Here's what nobody tells you: When core exercises don't work, it's rarely about your effort or technique. Your nervous system, breathing patterns, posture habits, and even stress levels all play a role in whether you can actually feel and engage those deep abdominal muscles.
This isn't another "10 Best Core Exercises" article. This is for people who are beyond basic planks and ready to understand why their body responds the way it does.
The Real Reasons Your Core Feels Disconnected
Your Nervous System Is Running the Show
Your core muscles don't operate in isolation. They're part of a complex system that includes:
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Your breathing patterns (shaped by stress, posture, and habits)
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Your nervous system tone (how calm or activated you feel)
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Compensatory patterns from old injuries or tight areas
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Habitual postures from work, sleep, or daily activities
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Mental load and focus during exercise
When any of these are "off," traditional core exercises can feel ineffective, uncomfortable, or like they're working the wrong muscles entirely.
Common Signs Your System Needs Different Inputs
Does this sound like you?
✓ Breath holding during core work - You automatically hold your breath when things get challenging
✓ Can't feel lower abs - Dead bugs and leg raises seem to do nothing for your deep abdominal muscles
✓ Planks hurt your back or neck - What should work your core instead lights up your thighs, back, or shoulders
✓ Ribs flare when breathing - Lying on your back, your ribcage lifts away from the floor when you inhale
✓ Chronic hip or back stiffness - Especially after long periods of sitting
✓ Core work feels like guessing - You're never sure if you're actually engaging the right muscles
If several of these resonate, you're not broken. Your system is just asking for something different than standard core exercises provide.
⚠️ Quick Note About Digestion & Core Awareness
If you're feeling bloated, puffy, or distended, it might not be the best time to evaluate your core connection. Digestive changes — whether from food sensitivities, inflammation, or simply a large meal — can temporarily reduce abdominal tone and affect how your deep core muscles respond.
🕓 Better timing for assessment:
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Morning, after your first elimination
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Before eating (especially if you commonly experience bloating)
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Then try the same assessment later in the day to compare
This doesn't mean food is the enemy — it just helps you separate mechanical core issues from digestive contributors to disconnection.
Optional: Sensory Prep Work for Better Core Connection
You don't need special tools to connect with your core, but some people find that brief, targeted input before training can increase awareness and reduce tension.
If you'd like to experiment, here are some options:
5-Minute Pre-Core Prep Sequence:
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Feet (1-2 minutes): Roll a textured ball under each foot for grounding and balance awareness
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Quads (30-60 seconds each): Use a massage stick to reduce anterior hip tension
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Side ribs (30 seconds each): Small ball work along the side ribs or lats for better breath depth
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90-90 breathing (2 rounds): 5 full breaths, focusing on exhale control
Then move into your chosen core strategy.
Why Textured Tools Can Help
Some users find that textured surfaces offer a clearer sensory signal, which may improve awareness in hard-to-feel areas like the feet, side ribs, or abdominals compared to smooth foam rollers. The additional sensory input can enhance body awareness, especially if you feel disconnected from certain areas.
Full transparency: I'm a Naboso affiliate because I've found their textured tools helpful for clients who struggle with body awareness. If you purchase through my links, I may earn a small commission at no extra cost to you.
How to Know It's Working
Forget about "feeling the burn." Here's what actually matters:
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Can you breathe more fully during and after core work?
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Do you feel more aware of your lower abs and obliques during daily activities?
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Does your low back or hips feel less grippy or tense?
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Do you feel more grounded and balanced when standing or moving?
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Has your posture improved without conscious effort?
These subtle shifts often determine whether your core training is building real stability or just going through the motions.
The Science Behind the Approach
These strategies are built on mechanisms suggested by movement science — not guaranteed formulas. This system is built on several key principles from movement science and neurology:
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Motor control theory: Your brain needs clear sensory feedback to coordinate muscle activation
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Respiratory biomechanics: Breathing patterns directly influence core muscle function
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Nervous system regulation: Stress and tension patterns affect movement quality
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Developmental movement: Foundational patterns support more complex exercises
While these strategies are informed by research, everyone responds differently based on their structure, history, and current nervous system state. This system is designed for experimentation and awareness, not diagnosis or prescription.
Frequently Asked Questions
Q: How long should I try one strategy before switching?
A: Give each strategy 2-3 weeks of consistent practice. Your nervous system needs time to adapt to new movement patterns.
Q: What if I don't feel anything different right away?
A: Subtle changes often happen before dramatic ones. Pay attention to how you feel during daily activities, not just during exercise.
Q: Can I combine strategies?
A: Start with one that matches your primary pattern. Once you've established better awareness, you can experiment with elements from other strategies.
Q: Do I need special equipment?
A: No. All strategies can be done with just your body and a wall. The optional prep tools can enhance awareness for some people, but they're not required.
Your Next Steps
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Identify your primary pattern from the four strategies above
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Commit to 2-3 weeks of focused practice with that approach
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Track your felt sense rather than performance metrics
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Adjust based on what you notice - you're the expert on your own body
Remember: You don't need fixing. You need better inputs. When standard core exercises don't "work," it's often your nervous system asking for something different. This system helps you listen and respond.
Want Hands-On Help?
If you'd like support applying this to your specific body, I offer virtual consults and programming for movement troubleshooting and nervous system-aware strength training. Shoot me an email and let's talk.