If someone asked you to work your core, you’d probably lie down and start doing crunches. It’s what most people default to. But here’s the thing: your core does a lot more than flex your spine forward, and crunches aren’t even particularly good at building real-world core strength.
Your core’s primary job isn’t to crunch. It’s to stabilise. Let’s train it properly.
What Your Core Actually Does
Your core isn’t just your abs. It’s a cylinder of muscles that wraps around your entire midsection: rectus abdominis (the “six-pack” muscles), obliques (the sides), transverse abdominis (the deep stabiliser), erector spinae (lower back), and even your glutes and hip flexors play a role.
In real life and in training, your core’s job is to:
- Resist movement (anti-extension, anti-rotation, anti-lateral flexion)
- Transfer force between your upper and lower body
- Protect your spine under load
- Maintain posture during movement and at rest
Crunches only train spinal flexion, which is one small piece of the puzzle. And for people with lower back issues, repeated spinal flexion under load can actually make things worse.
Better Core Exercises
These exercises train your core the way it actually works in life and sport:
Anti-Extension: Planks and Dead Bugs
Your core resists your lower back from arching. Planks (done properly, with glutes squeezed and ribs pulled down) are a staple for a reason. Dead bugs take it further by adding limb movement while maintaining a stable spine. If you can hold a plank for over 60 seconds comfortably, progress to harder variations rather than holding longer.
Anti-Rotation: Pallof Press and Single-Arm Carries
These train your core to resist twisting forces. A Pallof press uses a band or cable, you press it away from your chest and resist the pull that tries to rotate your torso. Single-arm farmer’s carries force your core to prevent your body from leaning to one side.
Anti-Lateral Flexion: Side Planks and Suitcase Carries
Your obliques work hard to keep you from collapsing sideways. Side planks are the basic version. Suitcase carries (a heavy weight in one hand while walking tall) are the real-world application.
Loaded Carries: Farmer’s Walks
Grab something heavy in each hand and walk with perfect posture. It sounds simple but it trains your entire core as a unit, plus your grip, shoulders, and legs. If you only had time for one core exercise, this would be a strong contender.
Core in Compound Movements
Here’s the other thing most people miss: your core is already working hard during big compound movements. Squats, deadlifts, overhead presses, push-ups, rows: they all require serious core engagement to perform safely.
If you’re squatting and deadlifting with good form, your core is getting significant training already. Dedicated core work should supplement these movements, not replace them.
A Simple Core Circuit
Try this at the end of your next session (3 rounds, minimal rest between exercises):
- Dead bugs: 8 per side, slow and controlled
- Side plank: 30 seconds per side
- Pallof press (with band): 10 per side
- Farmer’s carry: 40 metres
No crunches required. Your core will be challenged in every plane of movement, the way it was designed to work. Build a core that functions, not just one that looks good in a mirror.
