Strengthening the Midline: Core Exercises for Better Attention
When a child struggles with focus, impulsivity, or learning, most solutions focus on the brain—medications, therapy, or school accommodations. But what if the real problem starts much lower… right down the center of the body?
Surprisingly, one of the most overlooked keys to better attention lies in something very physical: core strength and midline development.
Why Core Strength Impacts Focus
Before a child can sit still, regulate emotions, or pay attention, their body needs to be stable. That stability starts in the midline—the central axis of the body made up of the spine and core muscles.
These core muscles send important signals to a part of the brain called the cerebellum, which in turn helps regulate balance, coordination, and higher-level brain function like attention and self-control.
Children with poor core strength often show:
Low muscle tone
Poor posture
Difficulty with balance
Weak coordination
Trouble sitting still or focusing
These aren’t just physical issues—they’re brain issues. If the midline structures of the body are underdeveloped, the parts of the brain that rely on those inputs—especially the frontal lobes—may also struggle to function properly.
Movement Builds the Brain
A child’s brain develops through movement. From the moment they lift their head as an infant, every physical milestone—rolling, crawling, standing, walking—stimulates the cerebellum and builds stronger neural pathways.
If these stages are skipped or underdeveloped, a child may lack the foundational brain-body integration needed for things like:
Attention
Emotional regulation
Speech development
Academic learning
Simple Core Tests to Try at Home
Here are three quick ways to check your child’s midline strength:
Bridge – Have your child lie on their back, bend their knees, and lift their hips. Can they hold for 20 seconds?
Superman – Lying on their belly, can they lift all four limbs off the ground and hold it?
Side Plank – Can they lift their hips off the ground while resting on one forearm?
If these are difficult, it’s likely their core—and by extension, parts of their brain—need more support.
Core Exercises to Support Attention
Midline core exercises can help activate the cerebellum and set the stage for better brain function. Try adding a few of these into your child’s daily routine:
Superman holds
Bridges
Side planks
Bear crawls or crab walks
Simple balance games or obstacle courses
Consistency is key. Over time, these exercises strengthen the physical foundation needed for cognitive development and attention.
The Role of Primitive Reflexes
Another critical piece is retained primitive reflexes—automatic movement patterns from infancy that should integrate as the brain matures. When these reflexes remain active, they interfere with coordination, posture, and even emotional control.
Retained reflexes often make it hard for a child to:
Sit still
Track with their eyes
Coordinate left and right sides of the body
Transition smoothly between movements
Strengthening the midline and integrating these reflexes creates the conditions for the brain to mature properly.
It’s Not Just About the Brain—It’s About the Body Too
While it’s tempting to focus only on mental strategies or behavioral interventions, children need a strong physical foundation first. That’s why movement, core stability, and nutrition should come before—or at least alongside—any brain-based therapy.
Improving the body’s stability allows the brain to do its job better.
Final Thoughts
If your child is struggling with attention, don’t overlook the body. Core strength, movement, and reflex integration are powerful tools that set the stage for lasting improvements.
Supporting the midline might seem simple—but it’s one of the most neurologically impactful things you can do.