Stop Thinking “Core” = Crunches 💥

Most people train their core like it’s only about moving the spine — endless crunches, sit-ups, or twists.

But for athletes (and anyone who wants to move pain-free), the core’s real job is stability — controlling the spine and pelvis under load so your arms and legs can do their job.

An example of core straining that is looking at resisting movement from all different directions would look like this:

1️⃣ Anti-extension → McGill Curl-Up → Plank → Ab Wheel

2️⃣ Anti-lateral flexion → Side Plank → Copenhagen Plank → Unilateral Farmer Carry

3️⃣ Anti-rotation → Bird Dog → Bear Crawl → Single-Leg RDL

This way, you train your core to handle forces in all directions — exactly what happens in sport and life.

Now why is training you core important?

The core isn’t just your abs—it’s the entire system of muscles that stabilize your spine, pelvis, and rib cage. Its primary job is to transfer force efficiently between the upper and lower body while protecting the spine from excessive movement or load.

Research shows that better core stability is linked to:

Reduced injury risk — particularly low back pain and lower extremity injuries in athletes (Huxel Bliven & Anderson, Sports Health, 2013).
Improved performance — enhancing sprinting, jumping, and change-of-direction ability by creating a more stable base for limb movement (Reed et al., Sports Medicine, 2012).
Efficient force transfer — allowing you to generate more power in lifts, throws, and hits without “leaking” energy through poor trunk control (Behm et al., Sports Biomechanics, 2010).

In short, a strong, stable core means you can move more powerfully, with less wasted motion, and with a lower chance of breakdown over time.

What do you do for core training? And if you have no clue where do start, go to the movement prescription in the classroom section and get started.

Traditional workouts (sit ups, side bends, planks)

Don’t know where to begin?

Always skip

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