July 15, 2025, 1:57 pm | Read time: 7 minutes

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Why We Should Train Our Core

Our “core” is a true powerhouse, essential for posture and resilience. We can train our midsection not only for muscle growth and endurance but also reactively–to be prepared for unexpected everyday situations. Isometric training turns the torso into the ultimate power transfer zone, allowing no energy loss and making every exercise involving the core more effective. Dynamic training through the full range of motion builds functional muscle mass. This pays off: Movements become more efficient, our risk of discomfort decreases, and performance benefits measurably, as new sports science studies show.^1,2

How Much Strength Do We Need in Everyday Life?

While many core exercises look good on training mats, the question arises in everyday life: How much core strength do we actually need? The answer: more than you think. Whether carrying, lifting, walking, or standing up–our core is involved in every daily movement. Studies show that functional core stability correlates with mobility, balance, and performance, especially as we age, partly due to sarcopenia, which costs valuable muscle mass, including in the core, over a lifetime.^3,4

Core Training–Not Just for Abs, Also for the Back

Core training is about much more than just wanting abs and a slim waist. A strong core is also essential for a healthy back.

A weak core can be a risk factor for back pain, although it is rarely the sole cause. Many people train their core extensively, but the pain doesn’t always go away. This is because back pain often involves movement fears, stress, and hypersensitive pain processing.

But core training doesn’t just work through stronger muscles, as many assume, but also through pain-relieving messengers from the muscles (called myokines). It also provides the feeling of being able to control the body better again. This combination makes adequate core training a sensible entry into more resilience and less pain.

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In Top Form at 60 Keanu Reeves’ Surprisingly Simple but Effective ‘John Wick’ Training

Deep Musculature 5 Isometric Plank Variations for a Stable Core

Pro Tip: 6 Core Exercises with Progression Options for Advanced Users

Dead Bug

• Progression: Cable Dead Bug
• Focus: Deep abdominal muscles, core control, sensory integration
• Variation tip: Performed on a cable machine (e.g., against resistance), extends the lever, increases control under tension.

Execution

• Start lying on your back
• Bend your legs and position your hips at a 90-degree angle
• Arms are extended
• Now stretch one arm upward in line with your body, bend the leg on the same side, and move the thigh toward the pelvis
• Bring the other arm toward the thigh on the same side, while simultaneously extending the leg on that side
• Return to the starting position and switch sides

Bird-Dog

• Progression: Bird-Dog on an unstable surface with a mini band
• Focus: Coordination of shoulders and hips, segmental control, balance
• Variation tip: Performing on a balance pad or with a mini band between hand and foot increases neuromuscular activation and weight cuffs

Execution

• Start in a quadruped position
• Lift the right arm and left leg off the ground
• Bring elbow and knee together under the belly, arching the back
• Then extend arm and leg, stretching the upper body
• Bring elbow and knee together again
• Return to the quadruped position
• Switch arm and leg

Side Plank with Leg Lift

• Progression: Side Plank with Weight
• Focus: Lateral stability, gluteus medius, pelvic stability
• Variation tip: Dumbbell in the upper hand, combined with “Reach Through” increases core rotation and control ability

Execution

• Lie on your side and support yourself on one forearm (elbow directly under the shoulder), position legs straight on top of each other or slightly offset.
• Lift the hips off the ground so the body forms a straight line–from feet to head (Side Plank)
• Lift the upper leg straight up, hold briefly, and lower it in a controlled manner.
• Hold the side plank while doing the side lift repetitions on one side.
• Then switch sides for the side plank and repeat the leg lift with the other leg.

Hip Hinge (e.g., Deadlift)

• Progression: Romanian Deadlift with Barbell or Trap Bar or Single-Leg
• Focus: Erector spinae, gluteus, hamstring chain, multifidus
• Progression tip: Time-under-tension, longer lever, or trap bar increase coordination and core load

Execution

• Starting position is a straight, tense stance, feet about hip-width apart
• Bend the hips, guiding the buttocks back and slightly down, slightly bend the knees but do not move them forward. The movement comes solely from the hips!
• Once you’ve mastered this movement, you can add a barbell and lift it from the ground with straight arms during the hip hinge movement (deadlift)

Pallof Press

• Progression: Pallof Press + Lunge + Rotation
• Focus: Anti-rotation, diagonal muscle chains, core in rotation
• Variation tip: Combined with controlled lunge & rotation challenges three-dimensional core stability

Execution

• Attach or set the resistance band or cable at chest height.
• Stand sideways to the band or cable
• Position feet about shoulder-width apart, slightly tense the glutes during the Pallof Press. Slightly bend the knees.
• Grip the fitness band or cable so that you form a closed fist in front of the chest with both hands. Arm muscles and shoulders are relaxed.
• Press the fist forward until the arms are fully extended. The rest of the body remains still and resists the band.
• Hold this position for one to two seconds and return to the starting position.
• Then switch sides and repeat the Pallof Press.

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One-Arm Farmer’s Walk

• Progression: Zercher Carry or Bottom-Up Kettlebell Carry
• Focus: Full-body stability, holding work, grip strength, lateral chain tension
• Variation tip: The Zercher Carry (barbell in the crook of the arm) drastically increases core and posture tension. Or: Bottom-Up Kettlebell Carry for neuromuscular fine-tuning

Execution

• Take a heavy dumbbell in one hand
• Now walk a predefined distance with short steps
• Switch the dumbbell to the other hand and repeat the exercise
• If you notice you can no longer hold the dumbbell, switch to a lighter one

Crowning Bonus Exercise: Front Squat / Overhead Squat

• Focus: Full-body strength with an emphasis on core stability under axial load
• Why: Squats are more than just leg training. Studies show that variations like the front or overhead squat can support the activation of muscles that stabilize the shoulder complex, scapula, and lower back.⁵
• Especially the overhead squat requires extreme core control, as the load and center of gravity are far from the body’s center.
• Variation tip: from the classic front squat to the overhead squat with a barbell–ideal for developing functional stability, mobility, and full-body tension.

Execution Front Squat

• Stand shoulder-width apart
• Hold a barbell at chest height with both hands
• Now go into a squat

Execution Overhead Squat

• Stand shoulder-width apart
• Lift a barbell overhead with arms extended (arms form a V toward the head)
• Now go into a squat