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How To Build A Core That Performs As Good As It Looks

Updated: Feb 5


Trainer and man exercising in gym. Man lies on mat, smiling, doing leg raises. Trainer kneels, encouraging. Machines and plants behind.

When people think about training their core, the first thing that comes to mind is often crunches or sit-ups. And that's totally understandable - they're classic exercises, and they definitely have a role to play. But if you're curious about building a core that supports you in all the things you do - at the gym and in everyday life - there's a lot more to explore.


Let's take a look at what your core actually does, why it's important to train in different ways, and how you can make your workouts even more effective (and maybe more fun, too).


Core training follows the same principles as any other muscle group, including progression and recovery over time. If you want to understand how long muscle development actually takes, we cover this in our guide on how long it takes to build muscle.





The Core: Your Everyday Support System


Your core is really the body's control centre for movement and stability. Every time you reach for somehting in the backseat of your car, twist to unload the dishwasher, or steady yourself while climbing stairs with a heavy laundry basket, your core is working behind the scenes. It's what keeps you from wobbling when you step off a curb or trip over a shoe. Even activities that you might not connect with "working out" - like picking up your dog, gardening, or balancing on a crowded bus - require your core to engage and protect you.


This same stabilising/movemnent power is just as important when you're in the gym. Whether you're squatting, deadlifting, or pressing overhead, your core helps you maintain a strong posture and proper alignment, allowing your legs or arms to do the heavy lifting while your back stays protected and strong. For example, during squats and RDLs, a strong core keeps your spine safe and resists unwanted rounding or arching - reducing the risk of lower back pain or discomfort. Even exercises as simple as carrying weights across the gym challenge your core to brace and keep you steady.


In other words, training your core isn't just about one set of muscles; it's about building a support system that helps you move better, lift stronger, and stay ache-free both in daily life and during your workouts.


Six Main Functions of Your Core and How to Train Them


  1. Flexion


    What is it:

    Bending your spine forwards


    Day-to-Day Example:

    Sitting up from bed in the morning


    In the Gym:


    Teaching Points:

    Rather than simply sitting up, aim to curl your spine by initiating the movement mostly through your core - not by pulling your neck or using momentum. Imagine the space just below your sternum and the top of your pelvis getting closer together; those are the points you want to bring together as you crunch. Move slowly and control both the upward and downward phases for the best muscle engagement.

    With exercises like the Swiss Ball Crunch, try to avoid dropping your hips too much - this helps keep the emphasis on your core, rather than shifting the work to your hip flexors.


  2. Anti-Extension


    What is it:

    Preventing your back form arching, especially your lower back


    Day-to-Day Example:

    Lifting your suitcase into the overhead lockers without arching lower back


    In the Gym:

    Teaching Points:

    The main cue here is bracing. Start by tucking your pelvis under slightly and gently pulling your belly button inward, which helps to flatten out your lower back and eliminate the natural arch that most of us have in a neutral spine. For example, in dead bugs, you want your entire lower back pressed firmly into the floor, leaving no space at all. This same concept applies during planks or when you set up for a squat or RDL: brace so your ribs come down and your pelvis tucks, creating a solid, flat base.


  3. Rotation


    What is it:

    Turning/twisting your torso


    Day-to-Day Life:

    Grabbing a pan full of food, then turning to set it on the counter.


    In the Gym:

    • Cable Rotations

    • Resistance Band Rotations

    • Russian Twists


    Teaching Points:

    When training rotation, brace your core and initiate the twist through your obliques - those muscles at the side of your waist - rather than swinging your arms or over-rotating your mid or lower back. Keep your hips stable, and rotate only as far as you can while staying in control and maintaining good posture. Move slowly, letting your obliques do the work, and choose a resistance that allows you to keep each rep smooth and intentional.


  4. Anti-Rotation


    What is it:

    Resisting unwanted rotation of the torso


    Day-to-Day Example:

    Walking while holding a cup of coffee or water in one hand and keeping your torso steady so you don't spill it


    In the Gym:


    Teaching Points:

    When performing anti-rotation exercises, brace your core and keep your torso and hips facing forward, resisting any twisting or shifting as you move or hold the load. Whether you’re doing Pallof presses, plank shoulder taps, or bird dogs, focus on minimizing movement through your trunk—try to stay as steady as possible. Move slowly and deliberately, using your core to control any motion, and adjust the resistance or difficulty so you can maintain good form without letting your body rotate or sway.


  5. Lateral Flexion


    What is it:

    Bending your torso to the side


    Day-to-Day Example:

    Picking up something from the floor next to you while sitting


    In the Gym:

    Teaching Points:

    When performing lateral flexion exercises, move slowly and avoid using momentum so your core muscles are doing the work - not gravity or swinging. Focus on shortening the distance between your ribcage and your hip on the working set. As you bend, think about moving directly to the side, rather than allowing your torso to twist forward and backward. Keep your shoulders and hips stacked, so your body stays in a single plane and doesn't rotate. Make sure your hips stay relatively stable and do not sway too far out or shift side to side; this helps target your obliques more.


  6. Anti-Lateral Flexion


    What is it:

    Resisting the urge for your torso to tip to one side, especially during uneven or single-handed loads


    Day-to-Day Example:

    Walking with a single heavy bag and not tipping over.


    In the Gym:

    Teaching Points:

    When performing anti-lateral flexion exercises focus on keeping your torso as upright and stable as possible. Imagine a straight line running from the top of your head to your feet, and resist the urge to lean or tip toward the weight or the floor. For standing exercises, like a single-arm shoulder press, think about keeping your ribcage stacked over your pelvis and your weight evenly distributed on both feet. Move slowly and with control, letting your core stabilize you against the pull of gravity or any uneven load—this is what makes the movement so effective for real-world strength and balance.


Bottoms Line: Core Strength For Life


A strong, well-trained core isn’t just about exercise or appearance. It makes every movement easier, safer, and more comfortable—from lifting at the gym, to carrying the groceries, to playing with your kids or simply standing tall at your desk. By training all the ways your core works, you’re giving yourself the best support possible for an active, pain-free life.




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