3 Common Core Exercises You Might Be Doing Wrong (and How to fix them!)

Exercise is a powerful tool for building strength, improving function, and supporting pelvic health—but only if you’re doing it correctly! Some of the most common exercises I see people doing are often done "wrong"!  I want to help (and when I’m working with them I do) but I keep my mouth shut at the gym cause nobody wants their form corrected by a stranger! 

These mistakes don’t usually cause harm but you might not be getting what you want out of that exercise. And who has time to waste at the gym? Let’s dive into five popular exercises, the common errors, and how to fix them for better results.

1. Bird Dog

Common Mistakes:

- Letting the lower back arch because the core isn’t engaged enough to stabilize the trunk. 

- Rotating the hips or letting them shift side to side.

How to Fix It:

- Start on all fours with your hands under your shoulders and knees under your hips.

- Before lifting, gently engage your core and think about keeping your pelvis level, like you’re balancing a glass of water on your back.

- Extend one arm and the opposite leg without letting your back sag or your hips rotate. Move slowly and stay controlled.

- If this feels too wobbly, start by lifting just one limb at a time (e.g., just the arm or just the leg).

2. Transverse Abdominis (TrA) Supine Marching

Common Mistakes:

- Overarching the lower back or pressing it flat into the mat and rounding the back.

- Using the hip flexors instead of the deep core muscles.

- Rushing through the movement.

How to Fix It:

- Lie on your back with your knees bent and feet flat. Place your hands on your lower abdomen to feel for core engagement.

- Think about gently "hugging your belly button toward your spine" without flattening your back.

- Slowly lift one leg to tabletop, then lower it before switching sides. Move with control, keeping your pelvis steady throughout.

- If your back starts to arch, try to engage your core more and imagine slightly flattening your back to help stay in neutral.

3. Diaphragmatic Breathing

Common Mistakes:

- Only expanding the chest instead of the ribcage and belly.

- Holding tension in the shoulders, jaw or abdominal muscles.

- Breathing too shallowly or too quickly.

How to Fix It:

- Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly.

- Inhale deeply through your nose, allowing your belly and lower ribs to expand outward (your chest should stay relatively quiet).

- Exhale fully and gently through your mouth, letting your belly soften. Imagine a balloon inflating and deflating.

- Practice slowly to build awareness and connection to your breath.

Exercise is about quality, not quantity. Small adjustments to your form can make a huge difference in how effective (and enjoyable!) your workouts feel. If you’re unsure whether you’re doing these exercises correctly, reach out to a pelvic health physical therapist who can guide you. Your body deserves movement that supports it—and you deserve to meet your goals with confidence!