Everyone wants to work on their core. But did you know there’s a lot more to it than simply having a flat stomach and 6-pack abs?

Your core consists of four layers of abdominal walls that criss-cross your midsection and work together to support your spine, prevent back pain, improve posture and help you execute daily activities safely.

Any well-designed exercise program will emphasize core training, especially when someone is just getting started. Asking someone to perform a loaded squat or deadlift before they have the core strength and ability to support the load would be irresponsible.

There are three practical functions of the core, and thus three types of exercises to improve those functions:

Anti-Extension: The goal here is to strengthen the muscles that allow you to avoid extension of the spine. These exercises include Dead Bugs, Ab Wheels and Med Ball Overhead Slams.

Anti-Rotation: Here, we’re training the abdominals to avoid rotation through the spine. These exercises include a Pallof Press and Anti-Rotation Russian Twists.

Anti-Lateral Flexion: For this function, we’re trying to avoid misalignment of the hips, i.e. side-bending. (Speaking of which, have you ever seen someone at the gym literally doing an exercise called Side Bends … where they’re holding a dumbbell on one side and bending in that direction? Yeah, don’t do that.) These exercises include Side Planks, Loaded Carries and Offset Loaded Carries (i.e. holding weight only one side).

Sure, having a strong core could also lead to a flat stomach and maybe even a 6 pack. But don’t think doing endless situps and crunches is going to make your abs magically appear. Flattening your stomach has more to do with your calorie burn and your diet.

But now you know there’s more to the core than just appearance. It serves a vital purpose if you want to live a healthy, pain-free life.

Coach Aaron