Core strength isn’t just about six-pack abs. In fact, crunches are one of the least effective ways to build the kind of strength your body actually needs. Core strength comes from a group of muscles that stabilize the spine, pelvis, and trunk, helping you move with power, control, and stability. It’s essential for protecting your back, improving posture, and performing both daily tasks and athletic activities. The good news is that there are safer, more effective ways to build core strength than crunches. This post will review what core strength really means, the problems caused by a weak core, the benefits of strong core muscles, and the best exercises to improve core strength.
Take me straight to the exercises!
**This is not medical advice. Please consult your medical provider for more information.
What is the “Core“
Most people think of the core as the abdominal muscles you see in the mirror, but true core strength goes much deeper. The core includes the quadratus lumborum (QL), internal and external obliques, multifidi, the pelvic floor, the diaphragm, and the transversus abdominis. Together, these muscles provide stability for your spine and pelvis, acting as the foundation for nearly every movement you make.
The transversus abdominis, your body’s natural back brace, is one of the most important muscles for stability. When it’s weak or underused, the spine takes on more strain, which increases the risk of back pain and injury. Core strength is about training these deeper stabilizing muscles so they can support you during both simple tasks and high-level athletic performance. When it comes down to it, core strength isn’t about how many sit ups you can do or what your abdominal muscles look like aesthetically. Core strength and stability is all about maintaining functional movement and preventing injury.
Issues With a Weak Core
When the core lacks strength, the trunk loses stability and other muscles compensate. The lower back often ends up working harder than it should, which can cause pain and chronic strain. Poor posture, inefficient lifting mechanics, and difficulty with movements, like rising from a chair or carrying groceries, are common signs of weak core strength.
For athletes, a weak core limits performance. Core strength is the link between the upper and lower body. Without it, energy generated by the legs doesn’t transfer efficiently to the arms during actions like throwing, swinging, or sprinting. This not only reduces performance but also increases the risk of injury.
Consequently, a weak core doesn’t just affect your low back. A weak core can give you problems with your shoulder, hips, and knees. While these aren’t the only issues that can stem from a weak core, it is important to note that your core is used in pretty much everything that you do. This is why it is so important to train your core efficiently, regardless of what injury you might have. Believe it or not, your core is probably associated with it.
Why is Core Strength Important?
There are many reasons why core strength is so important. Here are a few reasons why core strength is paramount for all populations:
Power Transfer
For an athlete, the core is the connection between the upper and lower body. Take a baseball pitcher for example… during the wind up, the leg comes up and twists. This helps store up power and energy. As they take their stride to start their pitch, how is the power from their legs going to reach all the way up to their arm efficiently? Hint: it’s the core!
If the core is weak or the athlete is not using it efficiently, a large portion of the power coming from their legs will not be utilized. Subsequently, the power from the legs will not transfer into their throw. This concept can be applied to pretty much any sport.
Injury Prevention
A strong core plays a key role in injury prevention. When the core muscles stabilize the spine and pelvis, the body can move with better alignment and control. This reduces unnecessary strain on joints, ligaments, and smaller supporting muscles that often get overloaded when the core is weak.
Whether it’s lifting a heavy object, twisting during sports, or simply maintaining balance on uneven ground, core strength helps distribute forces more evenly throughout the body. By absorbing and controlling these stresses, a strong core lowers the risk of injuries.
You know those external back braces people wear? Your core acts as your internal back brace. A well functioning core protects your low back from injury. It does this by providing the support the back needs instead of having the smaller paraspinal muscles do all of the work.
Provides Stability
Moving furniture takes a lot of strength. Instead of lifting from the back, you should be making sure to lift from the legs and hips. Having adequate core strength provides the body with the stability that it needs. It makes sure that you can hold yourself in proper alignment and maintain decent posture which can help protect the body and also lowers risk of injury.
Another way the core provides stability is through what is called lumbopelvic stability. The transversus abdominis muscle is a component of the pelvic floor. Ensuring this muscle is strong and has adequate control over the pelvic floor helps prevent certain types of incontinence.
Core Strengthening Exercises You Should Try
Here, I’ve listed three core strengthening exercises to try, each with varying degrees of challenge. It’s important to note that you first must learn how to turn your transversus abdominis muscle on before you are able to effectively able to perform these exercises. If you already know how to use this muscle, then great! If not, this post is a great guide on how to actually engage your core. Once you get this down, give these exercises a try!
Abdominal March
Start by bracing your abdominal muscles. You can do this by finding the front of your hip bones, then moving your fingers in slightly towards your belly button. Cough one time. The pressure you feel against your fingertips is your inner core turning on. These are the muscles we will be training!
Brace your core muscles while continuing to breathe. Remember not to hold your breath! Lift one leg up to 90 degrees, then lower. Lift the other leg to 90 degrees and lower. Make sure to keep your core engaged the entire time. You do not want to lose your muscle activation as you are lowering your leg. Also try to keep your low back flat against the ground preventing you from arching your back.
March in place for 10 reps and repeat 3 times.
Pallof Walkout
For this exercise, you will need a resistance band. Anchor it down so it provides some resistance.
Start by holding the band at midline and close to your body. The resistance band should be anchored towards either your right or your left. Keeping your hands at midline, step away from your anchor. This creates greater resistance provided from the band. Extend your arms out and resist the pull from the band. Engage your abdominals!
Then bring your arms back towards your body and step towards the anchor. Complete 10 repetitions and then turn around and complete another 10 reps with the resistance pulling you in the opposite direction.
Wood Chop
Start with a long resistance band anchored to one side of you. This exercise combines rotational elements, so there are a lot of moving parts. This exercise is great because it engages all part of the body.
Pivot your back leg, bend your knees, and flex your hips to take an athletic stance. This protects your back at the start of the movement. You should be holding the resistance band down near your front ankle.
Next, rotate your body and pull the band up and out towards the opposite side of your body. As you extend your arms above your shoulders, your back should NOT arch. Keep your core muscles engaged to prevent this from happening. Your legs should also be helping out – as you extend your arms upwards, your legs also extend as you stand up tall.
Return back to the starting position remembering to keep you back from arching, your core is engaged, and your legs help out with the movement. Complete 10 reps and turn around to complete another 10 reps rotating to the other direction.
Why These Exercises Build Core Strength Better Than Crunches
Crunches mainly target the rectus abdominis, a superficial muscle that doesn’t provide much stability. This muscle flexes the spine. It does not attach onto the spine, nor does it provide any stability to the trunk like the transversus abdominis can. The exercises above train the deeper-lying transversus abdominis that stabilizes the spine and pelvis.
Training your deep core improves posture, balance, and functional movement while also protecting the back. Building endurance and control, not just strength, is what creates real core stability. Having the ability to control your trunk’s position and motion is what will make the difference in the long run.
How Often Should You Train Core Strength?
Core strength improves with consistent practice. Just like any other muscle you would train, the core needs the same amount of training. For most people, 10–15 minutes of training 2-3x/week is enough. The goal is not to exhaust the core, but to train it to activate properly during daily tasks and workouts. Over time, core strength builds naturally into your movements, improving both performance and protection. Once you reach this point, you might notice you don’t even need to set aside times for core workouts; your daily tasks are enough to keep them engaged and strong. Fun fact: you can also turn any exercise in the gym into a core workout if done properly.
Other Related Articles on Core Strength
- What It Actually Means to ‘Engage Your Core’
- How to Strengthen Your Deep Core
- The Best Core Strengthening Exercises for Back Pain Relief
- Unlock Your Athletic Potential With Core Stability Exercises
- Diaphragmatic Breathing: How to Breathe Correctly
FAQs About Core Strength
What is core strength and why is it important?
Core strength refers to the ability of your trunk muscles to stabilize the spine and pelvis. It supports posture, protects the back, and improves movement efficiency. Core strength is not just about one muscle, but rather a group of muscles that work together to provide this stability.
How can I test my core strength?
Simple tests includes holding a side plank on both sides for at least 30 seconds. You can also lie on your back and hold triple flexion—an exercise similar to the abdominal march suggested above. When you lift one leg up into your march, keep it there, then lift the other. You should have both legs held up off of the ground with your hips and knees both bent to 90 degrees. Hold this position for up to 60 seconds while monitoring your core activation. Dropping your legs or losing core activation is a sign of core weakness.
What are examples of core strength exercises?
Exercises like abdominal marches, pallof walkouts, wood chops, and side planks are excellent for building core strength. If done correctly, any exercise can be turned into a core strengthening exercise! You just have to ensure you are engaging your deep core (the transversus abdominis) during your exercise.
Can core strength reduce back pain?
Yes. Stronger core muscles reduce strain on the lower back and improve stability, which often decreases pain. A stronger core helps manage chronic pain and also helps manage pain with all daily activities.
TL;DR
Core strength is about much more than six-pack abs. Strong core muscles stabilize the spine, improve posture, transfer power between the upper and lower body, and protect against back pain. Weak core strength leads to poor movement, reduced performance, and increased injury risk. The best way to improve core strength is with exercises that activate deep stabilizing muscles like the transversus abdominis. This post reviews what core strength really means, the problems caused by a weak core, the benefits of strong core muscles, and the best exercises to improve core strength.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
