You can be doing all the “right” core exercises—and still feel like your core isn’t working.

A common pattern we see at Breathe in Motion is upper abdominal gripping, where the upper portion of the core overworks while the rest of the system falls behind.

This pattern affects how your body:

  • Stabilizes
  • Manages pressure
  • Moves during exercise and daily life

And it often shows up in ways people don’t expect.

What Is Upper Abdominal Gripping?

Your core is made up of multiple muscles that need to work together:

When these aren’t coordinated well, the body compensates.

With upper abdominal gripping:

  •  the upper abs stay “on” and overactive
  • the lower core doesn’t engage effectively

Signs of Upper Abdominal Gripping

You may notice:

  • A lower abdomen that pushes outward (“pooch”)
  • A horizontal crease above or near the belly button
  • Tightness or tenderness along the ribcage
  • Difficulty engaging your lower core

These signs often show up even in active individuals.

Why Upper Abdominal Gripping Happens

This pattern is usually not a strength issue—it’s a coordination issue.

It often comes from poor interaction between:

  • Breathing (diaphragm)
  • Core muscles
  • Pelvic floor

When these systems aren’t working together pressure gets pushed downward instead of distributed evenly.

How This Affects Your Body

Upper abdominal gripping can contribute to:

This is why traditional core exercises don’t always fix the issue.

Why Breathing Matters

Your diaphragm is a key part of your core.

When you breathe well:

  • Pressure distributes evenly
  • The pelvic floor responds appropriately
  • The core engages more efficiently

When breathing is limited or shallow the body compensates by gripping through the upper abs

How to Start Fixing Upper Abdominal Gripping

The first step is restoring coordination—not adding more intensity.

360 Breathing Exercise

This is one of the most effective ways to retrain your system.

How to do it:

  1. Lie on your back with knees bent and feet flat
  2. Place one hand on your belly, one on your ribs
  3. Inhale and allow:
    • Belly to rise
    • Ribs to expand outward
  4. Think of your ribs widening like a bucket handle
  5. Exhale slowly and relax

Repeat for 5–10 controlled breaths

Why This Works

360 breathing helps:

  • Reduce upper abdominal tension
  • Improve diaphragm function
  • Restore coordination between core and pelvic floor

This creates a foundation for:

Why This Pattern Often Gets Missed

Many people are told to:

  • “Tighten your core”
  • “Pull your belly in”

But constant bracing can:

  • Increase tension
  • Disrupt coordination
  • Make symptoms worse

How Physical Therapy Helps

At Breathe in Motion, we look beyond isolated core exercises.

We assess:

  • Breathing patterns
  • Core coordination
  • Pelvic floor function
  • Movement mechanics

Then build a plan that restores how your system works together.

The Goal: A Core That Adapts, Not Grips

Your core shouldn’t be:

  • Constantly tight
  • Overworking

It should be:

  • responsive
  • coordinated
  • adaptable

Pelvic & Core Physical Therapy in Brookfield & Mequon

If you feel like your core isn’t functioning the way it should, this is exactly what we assess during a full evaluation.

Serving clients in Brookfield, Mequon, and the greater Milwaukee area.

Book your evaluation at Breathe in Motion and get a plan built to restore strength, coordination, and confidence in your body.