Core Truths: Why Crunches Are The Least Of Your Concerns
What if I told you that you never had to do a crunch again? Think about it—when is the last time you actually used that movement in your daily life? Maybe when you sit up out of bed in the morning. Once a day, and that’s about it. So why are crunches the cornerstone of so many core training routines?
Instead let’s start training the core to function as it was designed: to stabilize, resist unwanted motion, and create purposeful movement. Your core isn’t just about aesthetics; it’s the powerhouse behind how you move through the world. Whether you’re picking up groceries, chasing your kids, or setting a personal record in the gym, your core is always at work. Let’s break this down and explore how training your core can translate into real-world strength—and how to program it effectively into your routine.
Why Your Core is More Than Abs
Your core is everything from your hips to your shoulders. Think of it as the link that connects your upper and lower body, allowing you to move efficiently and powerfully. It’s not just about visible abs; it’s about the deep muscles that stabilize your spine, support your posture, increase your efficiency, and even protect you from potential risk of injury.
Imagine your core as the trunk of a tree. The stronger and more stable the trunk, the better the branches can move. Without a strong trunk, the tree would sway uncontrollably or even snap under pressure. Your body works the same way—a strong core keeps you stable, balanced, and capable of powerful, coordinated movement.
Here’s an exercise to help you connect with your core:
Pull Your Rib Cage and Hips Apart: Imagine your rib cage and hips as the blades of open scissors. Take a moment to stretch them apart and try to take a deep breath or brace as if preparing for a punch to the belly. Notice how difficult it feels to maintain tension.
Connect Your Rib Cage and Hips: Now, imagine your hips are a bucket of water. Adjust your position so the bucket doesn’t spill forward or backward. Next, think of your ribs as part of a cylinder, stacking neatly over your hips. Try to take that same deep breath or brace again.
Feel the difference? You’re engaging your core in a way that’s functional and strong.
This alignment—connecting your rib cage and hips—is the foundation of core strength. It’s what allows you to stabilize during daily movements and athletic performance. When your core is engaged this way, you’re not just working the muscles; you’re teaching your body to move as a cohesive unit.
Train to Resist: Anti-Movement
In your daily life, your core’s primary job is to resist unwanted motion. For example:
Anti-Extension: When you reach overhead to place something on a shelf, your core prevents your lower back from overarching.
Anti-Lateral Flexion: When you carry groceries all in one hand, yes I do it too, your core stops you from tipping over.
Anti-Rotation: When you’re holding a door against the wind, your core keeps you from twisting like a corkscrew.
By training these anti-movement patterns, you’re building the foundation for a strong, stable core that’s ready for anything.
So how do we train these patterns?
Here’s how to get started:
Anti-Extension: Try dead bug progressions. Imagine your lower back is glued to the floor or an invisible wall as you move.
Anti-Lateral Flexion: Load one side of your body with a weight (like a suitcase carry) and focus on staying tall, as if you’re balancing a glass of water on your head.
Anti-Rotation: Incorporate Anti-rotational presses. Picture yourself holding a giant steering wheel steady as someone tries to yank it away from you.
These are three examples, but there are hundred of exercises to train these three movement patterns. Looking for more examples? Check out my YouTube playlist Rotational/Core .
Add Rotation—But Earn It First
Once you’ve mastered resisting movement, it’s time to add controlled rotation. Rotation is where the magic happens. It’s how you throw a ball, vacuum, or twist to grab something from the back seat. But before you rotate, you need the stability to do it safely and effectively.
Think of a bottle of soda. If you shake it before the cap is secure, it’ll explode. The same goes for your body. Build the strength to stabilize first, and then rotation becomes powerful, not chaotic.
Already consistently training all three anti-movements?
Sprinkle in rotational work:
Rotational Exercises: Try medicine ball rotational throws, lifts, or chops. Focus on generating power from your hips and core while staying grounded through your feet.
How to Program Core Training
Core training isn’t just about tacking on a few exercises at the end of your workout. To get the most out of your core work, incorporate it strategically into your routine:
Movement Prep: Use core exercises like dead bugs, bird dogs, or Pallof presses as part of your warm-up to activate your core and prime your body for movement.
Movement Snacks: Short on time? Sprinkle in core exercises throughout your day. A quick set of loaded carries or planks can make a big difference.
Rotational Block: In your strength training, include a rotational block before your accessory block.
Workout Routine: Add a core movement into your strength blocks. Sprinkle in core throughout your strength training. After you squat instead of resting and playing on your phone - spend that time doing a dead bug.
Real-World Payoff
When you train your core to stabilize and resist movement, you’ll notice the difference everywhere. You’ll move with more confidence, reduce your risk of injury, and unlock strength you didn’t know you had. Whether it’s hiking up a mountain, dominating your next workout, or simply bending down to tie your shoes without strain, a functional core makes it all possible.
At Sky Stillings Performance, we’re here to help you build the foundation for a stronger, more capable you. Because when your core is strong, the world is yours to conquer.
Ready to level up your core training? Let’s get to work!
