October 9, 2025, 2:30 pm | Read time: 7 minutes

Why We Should Train Our Core

Our “core” is a true powerhouse and 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 a full range of motion builds functional muscle mass. It 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 getting up, our core is needed 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 time.^3,4

More on the topic

Personal Trainer Gives Tips 8 Effective Cable Exercises for a Strong Upper Body

Exercise 5 Step-Up Variations for an Effective Full-Body Workout

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

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

Weak core muscles can be a risk factor for back pain, even if they are rarely the sole cause. Many people train their core muscles extensively, but the pain doesn’t always disappear. This is because back pain often involves movement fears, stress, and hypersensitive pain processing.

But core training works not only through stronger muscles, as many assume, but also through pain-relieving substances 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.

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

Dead Bug

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

Execution

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

Bird-Dog

• Progression: Bird-Dog on unstable surface with miniband
• Focus: Coordination of shoulders and hips, segmental control, balance
• Variation tip: Performing on a balance pad or with a miniband 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 the elbow and knee together under the belly, the back arches
• Then extend arm and leg, the upper body stretches
• Bring the 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 upper hand, combined with “Reach Through” increases core rotation and additional 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 in position, and lower it in a controlled manner.
• Hold the Side Plank while performing 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: Back extensors, gluteus, hamstring chain, multifidus
• Enhancement tip: Time-under-tension, longer lever, or trap bar increases coordination and core load

Execution

• Starting position is a straight, tense stance, legs about hip-width apart
• Bend the hips, move the buttocks backward and slightly downward, and slightly bend the knees, but do not move them forward. The movement is purely from the hips!
• Once this movement is internalized, you can take 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.
• Now stand sideways to the band or cable
• Position feet about shoulder-width apart, buttocks slightly tense 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.
• Push the fist forward until the arms are fully extended. The rest of the body does not move 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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Farmers Walk One-Handed

• 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, take a lighter one

Crowning Bonus Exercise: Front Squat / Overhead Squat

• Focus: Full-body strength with 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 muscle activation that stabilizes the shoulder complex, shoulder blade, 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 classic front squat to overhead squat with 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 the 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 the squat