Core Training: You're Doing It Wrong

Core training has become a buzzword in the fitness industry, with countless articles, videos, and programs claiming to help you achieve a strong, toned midsection. But despite all the hype, many people are still doing core training wrong, according to Michele Bond, M.S., a renowned Kinesiologist and fascia expert.

“The core is always talked about in fitness and exercise, but not in the way it should be,” says Bond. “People are too afraid of getting too ‘sciency,’ but understanding the science behind core function is crucial for getting results and preventing injury.”

One of the biggest misconceptions about core training is that it’s all about visible abs. While six-pack abs may be aesthetically appealing, they’re not the most important aspect of a functional core. In fact, the deepest, most critical core muscles are the ones you can’t see.

“Some of the first research on the core had to do with back pain,” explains Bond. “It was determined that a set of inner muscles, not the visible six-pack, was very important. These inner muscles need to fire first before movement for movement to be productive and safe.”

So, what are these mysterious inner core muscles, and how do you train them effectively? The primary muscles involved are the transverse abdominis, multifidus, and pelvic floor. These muscles work together to create a stable foundation for movement, protect the spine, and transfer force between the upper and lower body.

To engage these deep core muscles, Bond recommends focusing on exercises that emphasize proper timing and activation rather than just brute strength. “The more load in the gym, the more these inner unit muscles need to be on and on time,” she notes.

One simple yet powerful exercise for activating the inner core is the dead bug. To perform this move, lie on your back with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees, shins parallel to the floor). Slowly lower your right arm and left leg toward the floor, maintaining a neutral spine and keeping your lower back pressed against the ground. Return to the starting position and repeat on the opposite side.

Other effective core exercises include the bird dog, plank variations, and anti-rotation drills like the Pallof press. The key is to focus on maintaining a stable, neutral spine throughout each movement and avoid arching or sagging in the lower back.

Bond also emphasizes the importance of proper breathing as a  core exercise. “The diaphragm muscle is a critical part of the core.When you inhale, your diaphragm should descend, allowing your ribs to expand and your pelvic floor to relax. When you exhale, your ribs should compress, and your pelvic floor and transverse abdominis should gently contract.”

By incorporating these principles of proper timing, activation, and breathing into your core training, you can develop a strong, functional midsection that supports your every move. But core training isn’t just about the exercises you do in the gym. It’s also about the way you move throughout your daily life.

“Your core is always working, whether you’re sitting at a desk, carrying groceries, or playing with your kids,” notes Bond. “By being mindful of your posture and engaging your deep core muscles during these everyday activities, you can reinforce good movement patterns and prevent pain and injury.”

So, if you’ve been doing countless crunches and sit-ups without seeing the results you want, it may be time to rethink your approach to core training. By focusing on the inner unit muscles, proper timing and activation, and integrated breathing, you can build a core that not only looks good but also functions optimally to support your health and performance.

Ready to learn more about effective core training and other cutting-edge movement strategies? Visit michelebond.com and sign up for the mailing list to stay informed about Michele Bond’s upcoming online training and community launching in early 2025. As a leading expert in Kinesiology and fascia, Bond can help you optimize your core function and achieve your fitness goals safely and sustainably.