When I create training programs for our physical therapy or performance training clients here at Cohen Health and Performance, one of the most common requests I hear is, “Hey Zac, can you add more core training?” Or, “Can you give me a core circuit to put into my routine?”
But here’s the thing: Most of us don’t train our core as effectively as we could—at least not in a way that matches how our core is designed to function. Let’s rethink core training together.
What Does Your Core Really Do?
Your core—your trunk—is so much more than just a six-pack waiting to be revealed. Its primary function is to manage internal pressure and support your body against gravity. Think of it as your body’s central stability system.
To help you visualize this, imagine the iconic wacky waving inflatable tube man you see outside car dealerships. That tube man is held up by air pressure. If you fill it with maximum pressure, it stands tall and firm. But if you let some air out, it becomes more flexible and moves with the wind. Let out too much air, and it collapses entirely.
Your core operates in a similar way. When you need maximum stability—like lifting a heavy object—you brace hard to build internal pressure, stabilizing your spine and supporting the load. On the flip side, for everyday activities, you rely on just enough core engagement to keep you upright and mobile, without overexerting yourself.
Core Training: Beyond Crunches and Planks
So, how does this translate into smarter core training? It starts with understanding that the core’s role goes beyond traditional exercises like crunches or static planks. Instead, think of your core as a dynamic stabilizer, adapting to different demands in sport, exercise, and daily life.
During physical therapy or performance training at Cohen Health and Performance, we focus on exercises that challenge the core’s ability to:
- Reposition the pelvis. For example, certain drills help align the pelvis in an optimal position for athletic performance or functional movement.
- Maintain pressure and support the spine. Exercises like the body saw are excellent for this. The body saw challenges your abs to prevent your belly from sagging toward the ground—a movement gravity constantly encourages. The stronger your abs, the better they counteract this pull, giving your spine the support it needs.
- Engage during full-body movements. Did you know that a perfectly executed squat or deadlift can give your abs a serious workout? Core engagement is critical during these exercises to stabilize your trunk and prevent injury.
One of the biggest mistakes I see in gyms is improper technique during “core” exercises. For example, take the plank. Many people let their belly sag toward the ground, leaning on their lower back for support instead of engaging their abs. Over time, this can lead to discomfort and even injury.
Proper core training requires awareness of your body’s position and the intent behind each movement. That’s why we incorporate a variety of drills in our programs—not just for the sake of variety but to train the core in ways that reflect its real-life function.
Ready to Elevate Your Core Workouts?
If you’re looking for inspiration, check out the exercises on our YouTube page. You’ll find everything from pelvis-positioning drills to challenging moves like the body saw. And remember, core training isn’t just about isolating your abs. It’s about integrating them into your movements—squats, deadlifts, and even overhead presses can be incredible core exercises when done correctly.
So, the next time you think about adding core work to your routine, ask yourself: Am I training my core to look good, or am I training it to function well? The best part? You don’t have to choose one or the other. With intentional training, you’ll get both.
Let’s build that pressure, stabilize that spine, and transform the way you think about core training.
