10 Core Moves That Beat Kegels According to Physical Therapist

I have been in the fitness industry for over 20 years, and one of the things female clients ask me the most is, how can I flatten my stomach? I have some personal experience trying to flatten my own. After the birth of my children, I suffered from pelvic floor dysfunction, including bladder incontinence, lower back pain, and diastasis recti (separated abs), which led me to develop my passion and specialty in pelvic floor health. I knew I wasn’t stuck to a lifetime of bladder leakage and wanted to create programs that would be accessible to all women so anyone needing help with issues could get it—and also get a strong, lean mid-section. Here's how you can get yours.

The Foundation of a Woman's Core

Shutterstock

The pelvic floor is the foundation of a woman’s core. The pelvic floor aids in our bladder, bowel, and sexual function. At least ⅓ of all women will experience pelvic floor dysfunction at some point in their lives, and this leaves the spine and abdominals not functioning optimally. Many women have diastasis recti after pregnancy, and even women who haven’t been pregnant can get it. This causes a separation in the abdominals and will often cause a belly pooch that sit-ups and planks, and many traditional exercises make it worse. Our transverse abdominals act like a corset to balance abdominal pressure and support the spine. If we have diastasis recti, shallow breathing, suck in our stomach a lot (causes gripping and overuse of the upper abs), or a myriad of other issues going on, we can get pelvic floor dysfunction and abs that aren’t working right. The lower abdominals often pooch out; a flat stomach seems impossible, but it is from dysfunction in the core.

Related: Alex Rodriguez’s Girlfriend, Jaclyn Cordeiro, Flaunts Abs in “Friday Flex” Mirror Selfie

Train Your Deep Abdominals

Shutterstock

Doing pelvic floor exercises trains your deep abdominals to function well, and diaphragmatic breathing (aka belly breathing) helps with the elasticity of the pelvic floor and abdominal activation. Many recommend Kegels and Kegel exercises to tighten the pelvic floor. While they are appropriate for some women who are overstretched throughout the pelvic floor, for women with a hypertonic pelvic floor or who have parts of the pelvic floor with too much tension, they will make issues worse and even can create new issues. Kegels are concentric contractions and can lead to chronic tension and tightening of the pelvic floor, which can lead to painful intercourse, incontinence, lower back pain, and difficulty achieving orgasm, among other issues. Unless a woman is seeing an internal therapist to monitor tension throughout the pelvic floor, women are not going to know if their issue is too much tension, not enough, or a combination of so many women experience a poor outcome from Kegels. They are also one exercise that doesn’t train the pelvic floor to be dynamic and train its fourteen muscles for optimal strength and elasticity throughout. There are far better ways to train the pelvic floor while at the same time building strength in the entire core, leading to strong and high-functioning abs.

Your Secret Weapon

Shutterstock

I love using a stability ball with pelvic floor exercises because the ball activates your deep abdominals and improves stability far better than exercises on a mat or stable object. Pelvic floor exercises that emphasize full body and dynamic movement are optimal. Training your pelvic floor to be strong, toned, and responsive through all planes of motion trains your abdominals to be highly functioning and helps flatten your stomach even without any changes in diet or weight loss. This is because they will engage your transverse abdominals; if you have diastasis recti, they help close that gap for most. Using concentric and eccentric contractions trains the pelvic floor muscles for optimal strength and tension throughout while at the same time helping your posture and helping flatten your abs. They are the secret weapon I have used for over 20 years, and once women realize how effective they are at accomplishing so much, they are hooked.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

How My Body Changed and Yours Can, Too

iCORE Method/YouTube

I haven’t done sit-ups, planks, leg lifts, and traditional abdominal exercises in over 20 years, yet my abs are strong and flat. My body completely changed once I started training differently and learned about biomechanics and corrective exercises, and I felt better than ever. My wish for all women is to learn that fitness and good movement/posture are attainable without hours in the gym. Creating balance and good biomechanics leads to improved confidence and carries into our daily life so we show up happier and healthier to live our best lives. So, for any of you ladies wanting a flat stomach, pelvic floor exercises are key.

💪🔥Body Booster: Here is a quick free pelvic floor workout (a Poosh favorite) to get you started and just a portion of the powerful programs within my app.

Courtney Virden is a Founder & Pelvic Floor Expert at iCORE Method.

Dr. Lisa Folden is a physical therapist and body image coach who contributes to WeShape, a company devoted to helping people feel comfortable in their bodies. In one viral video, she offers five easy exercises that you can do at any age. “If you're a woman aged 51, I have five exercises you should be doing every single day to help keep you strong and build good bone density,” she says at the start of the video.

During Menopause, Hormones Change, and Bone Density Decreases

“You might wonder why 51? Well, that is the average onset of menopause for most women, and with menopause comes changing hormones and decreasing bone density, which makes us more at risk for falls and fractures. We don't need that,” she says in the video.

5 Exercises to Improve Bone Density

Shutterstock

“So follow me along for these five exercises, which are weight bearing and body weight exercises to help you maintain good bone density,” she says.

1. Wall Sit

Shutterstock

The first one is a wall sit. “You're going to get against a wall and rest your back. Walk your feet maybe 12 to 24 inches away from the wall based on your height. And then you're going to lower your body down until your knees are bent to about 90 degrees,” she says.

Engage Your Core

Shutterstock

“You're going to engage your core and simply hold here. Try holding for 30 seconds and repeating this five times,” she continues. “You'll feel a good burn in your quads, and your bones will definitely get the benefit of this load-bearing exercise.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

2. Mini Squats

Shutterstock

The following exercise is a mini squat. “You're going to get in a position where your feet are about hip-width apart or just wider, and your feet are slightly turned out. You're going to engage your core, and you're just going to bend and come up to standing.”

Squeeze Glutes While Keeping Core Engaged

Shutterstock

“And we're not going down low, but every time we come up, we're squeezing the glutes, we're keeping our core engaged,” she says. “We're keeping our posture upright and tall, not bending over. Try to do 10 to 12 reps here, and if it feels good, repeat that twice.”

3. Deadlift

Shutterstock

The following exercise is a deadlift. “You're going to stand with your feet about hip-width apart. Your knees are really soft, not locked back. You're going to engage your core, and you're going to hinge forward at your waist, keeping your spine straight. Then you're going to activate your glutes and your hamstrings to bring you back up to standing, squeezing,” she says.

Again, Engage Your Core

Shutterstock

“You're going to repeat that motion down back is tall. The squeezing core is engaged. Try doing 10 to 12 of these and see how they feel. This is going to give you a great workout to your glutes and your hamstrings,” she says.

4. Side Step Squat

Shutterstock

Exercise number four is called a side-step squat. She recommends getting to the end of your mat, with feet hip-width apart, and getting down into a mini squat. “Engage the core, and you're going to quickly step to the side, maintaining good distance between your feet and staying low the entire time,” she says.

Engage the Core

Shutterstock

“You can do this for about 30 seconds. You'll feel the burn, and you'll get all the benefits of this great load-bearing exercise,” she explains.

RELATED:I'm 50+, and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

5. Wall Pushup

Shutterstock

“The last exercise is a wall pushup. You are gonna go to a wall, get your hands just below shoulder height and step away from the wall so that you're in a plank position,” she says.

Engage Your Core

Shutterstock

“Engage your core so that your pelvis isn't tilted forward or tucked too far under you, lower yourself down using your arms, and push yourself away. Maintain good form. Keep your chin and repeat 10 to 15 times,” she explains.

Do These Exercises at Least Twice a Week

Shutterstock

“Do all five of these exercises a couple of times a week. And as you're approaching menopause, you will see the benefits of improved bone density and overall strength,” she says.

RELATED: I Lost Inches From My Waist on Ozempic and Here Are 15 Weight Loss Tips I Have for You

Menopause Speeds Up Bone Loss

Shutterstock

According to the Endocrine Society, menopause significantly speeds up bone loss and increases the risk of osteoporosis. “Research indicates that up to 20% of bone loss can happen during these stages, and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide,” they say.

Exercise and Diet Can Make a Big Difference

While there are drugs to treat this, exercise and diet can make a big difference. “A customized exercise regimen supports proper maintenance of the skeleton, including resistance, balance, and weight-bearing exercises,” they say. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

A dancer's body exemplifies the perfect balance of strength and grace—the result of years of dedicated training. Through disciplined practice, dancers develop remarkable flexibility and muscle control that makes complex movements appear effortless. One of their key techniques is working in a turned-out position, rotating from the hips while maintaining precise alignment through the knees and toes. This specialized positioning engages muscles differently than traditional parallel-stance exercises.

The good news? You don't need years of dance experience to benefit from these techniques. I'm Annie Landry, and as a former dancer turned certified personal trainer and corrective exercise specialist, I've developed six gentle yet effective moves that can help anyone achieve a stronger, more graceful physique while protecting their joints.

My Journey from Dancer to Fitness Expert

Shutterstock

Dance has been a part of my life since I was three years old. A big part of my dance education focused on flexibility training and Pilates. I love to focus on complex movements that work multiple muscle groups and/or incorporate stretching with strengthening for maximum benefits.

Now, as a former dancer and trainer, I use dance-based fitness moves to help my clients develop long, lean muscles. I love incorporating dance-based moves into fitness routines because they have a minimal impact on the joints but yield great results for strength and muscle tone.

What Makes Dance-Based Training So Effective for Transforming Your Body?

Shutterstock

Dance, particularly ballet, lengthens the body while strengthening the muscles. Most people think they need heavy weights to see results, but dance training often requires use of body-weight which is very effective for toning. In technical dance training, we often move through the full range of motion. Simple modifications to exercises can improve results. When we actively engage the foot by pointing or flexing, we can better challenge the muscles that are activated in a leg lift, for example.

RELATED:Nutritionist Reveals 8 Simple Food Swaps That Actually Burn Fat

Before You Begin: Prepare Your Space

Shutterstock

Before beginning any training program, you should receive clearance from a medical professional. If you are beginning a dance-based training program at home, you will also want to prepare your workout space by removing unnecessary obstacles.

I recommend completing exercises in front of a mirror. This will help you check your form to ensure that you are working safely and that you are engaging the proper muscles.

I also recommend using a base of support, such as a barre or the back of a chair, for the standing exercises. You can also use a kitchen counter or the back of the couch as a base of support, where you lightly rest your fingertips if the space is clear of other furniture, and you can move safely.

Sculpt Your Calves with Heel Lifts

Shutterstock

Engaging the core and placing the feet next to one another, gently lift the heels while keeping the legs straight. Try to rise as high up on the ball of the foot as you can, then gently lower down with straight legs. Aim for three sets of fifteen repetitions.

This exercise can be completed with or without a base of support. It is great for the calves and the core.

Target Your Lower Body with Second Position Pulses

Shutterstock

Step your feet slightly wider than shoulder-width apart. Rotating from the hip, turn the legs out to achieve 45 degrees of rotation in Second position. Lift the heels with straight legs so that you are balancing on the balls of the feet. Then, lower down into a plie position by bending the knees. Maintain your original turned-out position on the balls of the feet as you gently pulse up and down. Each pulse should only require you to lift and lower two to three inches. Try to pulse for one minute, then repeat two more times.

This exercise can be completed facing a barre or base of support and holding on with both hands. For more of a challenge, place one hand on the barre and the other on your hip or out to your side. For the biggest balance challenge, complete the exercise without a base of support, placing the hands on the hips or out to your sides.

This exercise is great for the entire lower body. You will feel your calves and quads fire up. You may also feel a stretch in your inner thighs and the engagement of the rotator muscles underneath your seat. Engaging the core throughout the exercise helps you maintain control and a safe posture, in addition to giving you a great abdominal and back workout.

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Tone Your Core with Flat-back Arabesque Taps

Shutterstock

Place your hands on the base of the support and walk back a few steps until you reach a flat-back position with the torso parallel to the floor. Send one leg behind you, placing the inside of the big toe on the floor. Maintain a slight bend in the standing leg. Lift the leg with the foot pointed, maintaining the turned-out position of the leg. Aim for a 90-degree lift, then return the leg to the starting position. Try fifteen repetitions on each side, then repeat two times.

This exercise engages the core and tones the outside of the leg. Lengthen the working leg by maintaining a straight leg and sending energy out through a pointed working foot.

Build Balance with Down Dog Hand Taps

Shutterstock

This exercise improves balance while stretching and lengthening through the spine and backs of the legs. Begin on the floor in a tabletop position, stacking your knees under the hips and hands under the shoulders. Then, send the hips high, straighten the legs, and shift the hips back into a downward-facing dog position. Maintaining your balance, lift one hand and tap it to the opposite shoulder. Return the hand to the starting position, then repeat on the other side. Do this for one minute, then repeat two more times.

Strengthen Your Hips with Side-lying Leg Circles

Shutterstock

Gently lie on one side, engage the core, and stack the hips directly on top of one another. Bring the feet slightly in front of you, hollowing out the torso. Slowly and with control, swing the top leg forward 90 degrees, then up to 180 degrees, and down behind the torso 90 degrees, making a full circle. Repeat fifteen times on each side, then try two more sets.

This exercise is great because it stretches the front of the hip flexors and engages the core, quads, and rotator muscles.

RELATED:10 Simple Stretches to Boost Flexibility and Relieve Tension Like a Dancer

Define Your Core with Supine Kicks

Shutterstock

Lying on the floor with arms out to the side, lift the legs 90 degrees so that the feet are pointing towards the ceiling. Rotating from the hip, turn the toes out to 45 degrees into the first position. Pressing your spine into the floor and engaging your core, lower one leg to hover just above the floor. With control and maintaining a straight leg, return the leg to the starting position. Repeat on the other side. Do this for one minute, then repeat two more times.

This exercise is great for the abdominal muscles because you keep the core engaged for stability as you engage the quads and outer leg in a turned-out position. Pointed feet will also better engage your calf muscles.

Incorporating these exercises into your fitness routine will challenge and improve your strength and flexibility. As all these moves require core strength and stability, you can experience improved posture and balance with regular training, making the rest of your movements feel effortless. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Are you trying to lose fat in your belly and lower body area? While there aren’t exercises that can totally spot reduce lower body fat, there are some that can help. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new social media post, she reveals the moves she does to blast lower body weight. “4 exercises you need to start today,” she writes in the caption.

Exercises Cannot Spot Reduce

Trish starts the post with a disclaimer. “There are no specific exercises that can spot reduce. Just like there are no specific foods that will help you lose fat. But….there are exercises that can definitely point you in the right direction!” she writes.

She Recommends Specific Exercises

However, she has found some exercises that are more effective than others. “These are movements that I have found work very, very well for me. It’s so important to incorporate movements you enjoy, that work well for you and your body, and don’t interfere with any movement limitations you may have,” she writes.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

They “Target Major Muscle Groups”

Why do they work? “The four moves below are effective because they target major muscle groups in the lower body, helping build lean muscle and increase overall metabolism, and will give you a leg up on getting burning!” she says. Here they are:

Romanian Deadlift

The first exercise is a Romanian Deadlift (RDL). She explains that you make the move “with a barbell, dumbbell, on a reverse hack squat machine, etc.… Any variation is good,” she says. “This move focuses on hamstrings and glutes, helping build strength and tone the back of the legs.”

Squats

The next exercise? Squats. “High bar, low bar, heels elevated, dumbbell, barbell, etc..all variations are great,” she says. “They may hit differently, but the point here is to squat,” she adds. “This move engages multiple muscles in the legs, core, and glutes.”

RELATED:She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

Reverse Lunges

Next on her list? Reverse Lunges, “regular, deficit, alternating, etc., they’re all great,” she says. “This exercise activates the glutes, hamstrings, and quads, promoting muscle balance and stability while targeting the lower body.”

Hip Thrust

The last exercise she recommends to burn lower body fat is the hip thrust. “With a barbell, on the smith machine, on a glute drive, etc, the thrust is a must,” she says. “This primarily hits the glutes, helping to shape and strengthen them.”

She Also Walks 10,000 Steps

In another post, she stresses the importance of walking. “I walk 10K+ steps. There are far too many benefits not to walk. And yes, even on my rest days….when did rest days turn into a days of zero movement??? That’s beyond unreasonable. Get up and move,” she maintains.

RELATED:A Trainer Finally Reveals the Only 10 Things You Need for Weight Loss

And, She Hydrates

And, especially for those who are exercising regularly, hydration is a must. “I drink 4L of water every day (with electrolytes). Yes, pure water - my 4L does not include coffee, tea, Diet Coke, etc. I love water and what it does for my digestion, hair, skin, and nails. I fill up my water bottle at night so that it’s ready to go the next day; hence…zero excuses not to drink it,” she explains. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.