I used to think core strength was all about washboard abs—until three years at a desk job left me with constant lower-back pain. That’s when I realized my core failed me when it mattered most.
If you’re reading this hunched over your laptop or slouched in your chair, your core is silently weakening, just like it did for me—and for millions of office workers.
What Happens to Your Core When You Sit
Sitting for long periods (6–10 hours a day for many of us) forces your deep core muscles to contract constantly. They fatigue—just like holding a light weight overhead for an hour. Then your body shifts work to the more superficial muscles, which aren’t built to support you. The result? Back pain and added stress on your spine.
Research shows 34–51% of office workers deal with low-back pain yearly—and it’s the #1 cause of disability worldwide.
Spotting the Problem
(Yes, There’s Science to Prove It). EMG tests show your core muscles—like the transverse abdominis, internal obliques, erector spinae, and multifidus—gradually “switch off” during long bouts of sitting. Over time, your deepest stabilizers weaken right when you need them to hold you upright.
How COVID Made It Worse
Remote work pushed many of us into makeshift home offices and longer work days. Your dining-room desk wasn’t designed for 8–10 hours of work. So your core took the hit—and your back pain likely got worse.
A Simple Fix That Actually Works
There’s one exercise proven to reactivate your core during the workday: the abdominal drawing-in maneuver (the “hollowing” technique). Studies show that doing this for 1 minute—three times during a 41-minute sitting session—significantly improves core activation.
Do this:
- Sit tall with feet flat
- Place one hand on your chest, one on your belly
- Breathe normally; gently draw your navel toward your spine
- Keep your chest still; hold for 10 seconds, then release
Make It a Routine
- Set a timer every 30 minutes
- Do 3 x 10-second drawing-in maneuvers
- Stand and walk for a minute, or do some gentle spine rotations
Repeat this consistently—and your muscles stay engaged all day.
Why You Should Go Beyond Desk Exercises
While that drawing-in technique helps keep your core firing during the workday, real strength comes from full-body training. Studies in combat sports (like Muay Thai and karate) show integrated core conditioning improves power, stability, and injury resistance.
That’s where we step in.
Meet the Academy of Self Defense (Santa Clara • San Jose • Bay Area)
At the ASD, we don’t just teach abs—you’ll learn how to build a foundation of strength, power, and resilience that works for you, whether you’re lifting groceries or training in Krav Maga, Muay Thai, Jujitsu, or group fitness classes.
Here’s what we offer:
- Tailored classes for city professionals recovering from posture-related issues
- Group fitness and cardio kickboxing for full-body core strength and energy
- Self-defense training that uses your core for power and stability (yes, that power starts at your center)
- A community atmosphere that keeps you motivated
A Core Rescue Plan You Can Start Today
- Set a timer every 30 minutes during work
- Do 3 x 10‑second drawing-in maneuvers
- Move: stand up, walk, stretch, or rotate your spine
- After work: join us for a session focused on deeper core stability and functional movement
Final Thought
Your core powers everything you do—posture, everyday tasks, athletic performance, and self-defense. Don’t just sit there—activate your core, protect your spine, and build real strength.
Ready to start? Join the Academy of Self Defense in Santa Clara or San Jose. Let us guide you toward a stronger, more resilient version of yourself—physically, mentally, and confidently.