Core Training Myths: What Really Works

Hey athletes!

Let’s be honest — the “core” gets thrown around a lot. Everyone’s been told to “strengthen their core,” but too many people think it’s just about endless sit-ups or crunches. In reality, a strong, functional core is the secret sauce to better movement, injury prevention, and power generation. 

Let’s bust some myths and show you what really works.

1. Myth #1: Sit-Ups = Strong Core

Sit-ups mostly work your rectus abdominis (the “six-pack” muscle). A real core routine hits all the muscles around your trunk — abs, obliques, deep stabilizers, lower back, and even your glutes.

Try instead: 

• Planks (front, side, and variations) 

• Dead Bugs 

• Bird Dogs 

• Pallof Twists 

• Farmer’s Carries

2. Myth #2: Core Training is Just for Aesthetics

Nope. Your core isn’t just for looks — it’s about FUNCTION.

A strong core:

✔️ Improves posture and spinal alignment 

✔️ Transfers force between upper and lower body 

✔️ Protects your back during lifting and sport 

✔️ Boosts balance, agility, and power

A weak core = sloppy movement patterns and higher injury risk.

3. Myth #3: You Can Train Core Once a Week and Be Done

Like any muscle group, your core needs consistent, progressive work. Short bursts of functional core training a few times per week beat marathon ab sessions once in a while.

4. Myth #4: Core = Only the Front

Your “core” is a 360° unit.

That means training: 

• Front (rectus abdominis) 

• Sides (obliques) 

• Deep stabilizers (transverse abdominis, pelvic floor) 

• Posterior chain (erector spinae, glutes)

Neglecting any area can lead to imbalances and pain.

5. How to Build a Strong, Functional Core

• Stability First – Planks, bird dogs, and anti-rotation drills lay the foundation. 

• Progressive Overload – Add resistance, increase time under tension, or try more complex variations. 

• Train in Multiple Planes – Not just up-and-down. Include rotational and anti-rotational work. 

• Integrate with Compound Lifts – Squats, deadlifts, and overhead presses all challenge your core under load. 

• Move Well Daily – Good posture and mechanics keep your core “on” outside of workouts.

6. The Bottom Line

Forget the hype about crunches and quick fixes. A truly strong core supports your spine, enhances performance, and keeps you injury-free. Train your core like an athlete: focus on stability, control, and movement quality, and you’ll feel the difference everywhere — not just in your abs.

Stay solid, stay strong,

Mickila @ReHub