Why Your Core Workouts Might Be Making You Weaker

Most People Train Their Core the Wrong Way

If your core workouts consist of endless crunches and sit-ups, you’re not actually building a stronger core—you might even be making yourself weaker.

A strong core isn’t about six-pack abs or how long you can hold a plank. It’s about stability, control, and strength that protects your spine and powers your movements.

So if you’re still relying on traditional core exercises that leave you sore but don’t improve how you move, it’s time to fix your approach.

What Actually Makes a Core Strong?

Your core is more than just your abs—it includes your deep stabilizers, obliques, lower back, diaphragm, and even your hips. Its job isn’t just to bend and twist but to control movement, resist force, and keep your entire body strong.

A properly trained core should:

✅ Resist excessive movement (anti-rotation, anti-extension, anti-lateral flexion)

✅ Transfer force between the upper and lower body

✅ Protect the spine during lifting, running, and daily activities

If your current core workouts aren’t doing this, you might be training for aesthetics, not function.

3 Common Core Training Mistakes (And What to Do Instead)

❌ 1. Too Many Crunches & Sit-Ups

Why it’s a problem: Crunches reinforce poor posture and excessive spinal flexion, which can lead to low back pain and imbalances over time.

✅ What to do instead: Train core stability, not just movement.Try anti-extension exercises like dead bugs, ab rollouts, and stability ball planks.

❌ 2. Ignoring Deep Core Muscles

Why it’s a problem: A strong core starts from the inside out—but most people ignore their deep stabilizers (like the transverse abdominis and diaphragm).

✅ What to do instead: Focus on breathwork and deep core activation.Try diaphragmatic breathing, Pallof presses, and bird dogs to engage your stabilizers.

❌ 3. Not Training the Core in Real-Life Movement

Why it’s a problem: Your core doesn’t work in isolation. It stabilizes every movement you make—so training it separately from your full-body workouts is a mistake.

✅ What to do instead: Strengthen your core through functional, full-body exercises.Try loaded carries (farmer’s carries), Turkish get-ups, and rotational med ball throws.

The Best Core Workout for Strength & Stability

Skip the crunches—do this instead:

🔥 1. Dead Bug – 3 sets of 10 reps per side

🔥 2. Pallof Press – 3 sets of 10 reps per side

🔥 3. Farmer’s Carries – 3 sets of 30-60 seconds

🔥 4. Hanging Knee Raises – 3 sets of 10 reps

🔥 5. Anti-Rotational Press or Landmine Rotations – 3 sets of 8 reps per side

Why it works: These exercises train core stability, strength, and function—so your core actually supports your lifting, running, and daily movement.

Want a Stronger, More Functional Core? We Can Help.

At Chippewa Valley Movement, we help active adults build real, functional core strength that improves performance, prevents injuries, and supports long-term health.

If you’re tired of core workouts that don’t translate to real movement, let’s fix that.

👉 Click here to request a Free Discovery Visit and start training smarter today!

Owner Dr. Abe Skaw DC