You’ve probably been told more times than you can count that you should “work your core.” But what does that really mean, and why is it important? The truth is that effective core work is about more than just holding planks or pushing through endless crunches. Here’s how to rethink core training—without resorting to old-school routines.
What Is Core Strength?
When trainers talk about building core strength, they often refer to what’s called gainage—a focus on bracing and strengthening the deep abdominal muscles. These include the transverse abdominis, rectus abdominis, and obliques, with support from some back muscles as well. What sets gainage apart from classic ab exercises is that it relies on isometric holds. In other words, you contract your core muscles and maintain steady positions, often without visible movement. It’s less about reps and more about controlled tension.
Core Moves That Go Beyond Crunches
Want to target your core without endless sit-ups? Try these exercises—each focuses on deep muscle contraction rather than just movement:
1. Supine Core Bracing: Lie on your back, exhale fully, and pull your belly button toward your spine, keeping your abs tight. Hold this deep contraction as long as you can. When you’re ready, increase the difficulty by practicing the same contraction while seated or standing.
2. Plank (Push-Up Position): Start facing the floor with your hands under your shoulders, as if you’re about to do a push-up. Keep your body straight, contracting every muscle to maintain this line. If your back starts to arch or your hips lift, try lowering your knees until you’re strong enough to stay balanced on your toes.
3. One-Leg Plank: Make the plank harder by lifting one leg off the ground, keeping your body steady and your core tight. Switch legs to stay balanced and engaged.
4. Bird Dog: From all fours, extend your left arm forward while reaching your right leg back. The position challenges your balance and forces your abs to stabilize your body. Alternate arms and legs to keep both sides active.
5. Stability Ball Plank: With your elbows on a stability ball, hold a plank. The ball’s movement ramps up the challenge for your core while you focus on staying still.
6. Side Plank: Lie on your side and support yourself on one elbow and the side of your foot, lifting your hips off the ground. Engage your whole body to stay in a straight line. If you’re unsteady, adjust your feet for a wider base.
7. Glute Bridge: Lie on your back, heels under your glutes. Press your hips up by squeezing both your glutes and abs, keeping your shoulders on the floor and your core working throughout.
8. Reverse Plank: Sit facing up, place your hands behind you, and lift your hips so your body forms a straight line. Keep abs and glutes contracted to maintain the position.
9. Swiss Ball Plank Circles: Get into a plank with forearms on a Swiss ball. Move the ball in small circles with your forearms, keeping your hips from twisting. Keep your core braced and glutes tight for stability.
About the Expert: Alice Pearson
Alice Pearson is an associate nutritionist registered with the UKVRN and an accredited advisor in anti-doping. She holds both a Bachelor’s and Master’s of Science and specializes in how sports supplements can support health, fitness, and athletic performance. Alice has experience supporting amateur and elite athletes, including work with Tranmere Rovers FC and Newcastle Falcons Rugby Club. Her advice is always based on up-to-date, evidence-based research, maintained through continuous professional development and self-study.
Smarter Core Training
You don’t need to focus on crunches or static planks alone. Gainage introduces a smarter, deeper way to build true core strength. Engage your core with these exercises, adapt them as you progress, and you’ll notice improvements—from your abs to your whole body—wherever your workout takes you.
