Core Strength: Why Core Training Matters for Christian Women Over 40

What is the first thing that comes to mind when you think about workouts for your core?

Endless crunches on the floor? Striving for a flat stomach, six-pack abs, or a “bikini-ready” body?

If so, you aren’t alone. Our culture has trained us to think this way — and as a result, many women have adopted unhealthy thought patterns and overlooked the real value of core training, which goes far beyond appearance and vanity.

The truth is this: a strong core is fundamental to overall fitness, posture, and daily function.

Woman doing Russian Twist exercise for core strength

Core Training as Stewardship

“As obedient children, do not be conformed to the passions of your former ignorance, but as he who called you is holy, you also be holy in all your conduct.” - 1 Peter 1:14–15

As children of God, who believe in the name of Jesus Christ our Savior, we have been delivered from futile ways of living (1 Peter 1:18) and called to live for a greater purpose. We belong to a holy God and are called to be holy as He is holy (v.16). That includes how we think about and care for our bodies.

Yes, the outer self (the body) is wasting away (2 Corinthians 4:16), but these bodies are still necessary for living faithfully here on earth, and they are temples of the Holy Spirit.

“Do you not know that your body is a temple of the Holy Spirit within you… Therefore honor God with your body.” - 1 Corinthians 6:19–20

We are stewards of the bodies God has given us, entrusted to care for them so we can walk in the good works He has prepared for us.

From that perspective, core training becomes an act of stewardship. Rather than a pursuit of fleeting beauty, it becomes a practice that supports faithful living.

Your Core Is More Than Just Your Abs

Though abs are what we most often think of, your core is actually a group of muscles in your midsection. These muscles work together to stabilize your spine and pelvis, supporting posture, balance, and movement.

Specifically, your core includes:

• Rectus abdominis — the “six-pack” muscles

• Obliques — support twisting, bending, and posture

• Transverse abdominis — deep stabilizers that act like a natural corset

• Lower back muscles — protect your spine and posture

• Pelvic floor muscles — essential for bladder control, balance, and long-term strength

As we age, balance and stability naturally decline. A strong core helps reduce the risk of falls and injuries while making everyday tasks easier, such as:

• Carrying children or heavy bags

• Getting up from a chair without strain

• Bending down to tie your shoes

• Standing or walking longer without discomfort

By prioritizing functional core training, you build a foundation that supports your entire body and helps you remain active and confident.

Benefits of a Strong Core

A strong, well-trained core helps you:

• Improve posture — reducing neck, shoulder, and back tension

• Improve balance and stability — crucial for all movements, and vital as we age

• Enhance strength in every workout — your arms and legs rely on your center

• Move confidently in daily life — carrying groceries, reaching overhead, getting off the floor

• Reduce risk of injury — protecting your spine and joints

• Breathe more efficiently — because deep core muscles support respiratory function

Core Training that Serves You

Building core strength isn’t about doing endless crunches. Functional movements that train your body for real-life tasks and engage multiple muscle groups are far more effective, and sustainable.

To help you get started, check out this free workout on my YouTube channel:

• 30-Minute Core & Stretch on the Floor

(This session includes a brief Scripture reading, warm up, cool down stretch, and closing prayer.)

A Simple Weekly Practice

This week, aim to include core-strengthening exercises into your routine at least 3 times. Pay attention to how doing so impacts your other workouts and daily activities:

• Are you standing taller?

• Does your back feel more supported?

• Are daily tasks starting to feel easier?

Let your training become an act of gratitude and stewardship for the body God has entrusted to you.

January Core Focus at Rise & Abide Wellness

If you’re part of the Rise & Abide Wellness Online Studio, your workouts already include functional core training — not only in core-specific classes, but throughout cardio, strength, and gentle movement sessions.

(Not a member yet? Learn more at riseandabidewellness.com/onlinefitness)

Throughout January, our Saturday morning livestream classes are dedicated to strengthening your core from the comfort of your home. Joining these is a great way to become more familiar and consistent with core training.

May you discover joy and freedom as you choose to train your core as stewardship to the glory of God, so you can be fit for daily life, service, and the good works He has prepared for you, as much as it depends on you.