Before I became a physical therapist, I used to think strengthening the core meant doing crunches and sit-ups! But the core is much more than just the rectus abdominis — those "six-pack" muscles.
What the Core Really Does
The core's primary job is not to create movement — it's to resist movement. It acts as a stabilizer, transferring force between the upper and lower body while protecting the spine. Think of it as the foundation of a house: if it's weak, everything built on top is unstable.
Better Core Exercises
Anti-Extension (Plank Variations)
Planks, dead bugs, and rollout variations train the core to resist lumbar extension — critical for athletes who need to maintain a neutral spine under load.
Anti-Rotation (Pallof Press)
The Pallof press and its variations train the core to resist rotational forces. This is essential for throwing athletes and anyone who needs to control rotational movement.
Anti-Lateral Flexion (Side Planks)
Side planks and suitcase carries train the core to resist side-bending, improving stability in the frontal plane.
Stop Doing Hundreds of Crunches
Endless crunches reinforce a flexion-dominant pattern that can actually contribute to back pain. Instead, focus on exercises that challenge the core in all three planes of motion.
Want a core training plan that actually works? Book a free phone consultation and let's build one together.
— Dr. Caleb