Fitness Tip Review - Train Core 4-5x per Week

TLDR – Every workout will train your core…. BUT… don't waste your time with side bends and sit-ups. It is better to train your “core” with heavy, ground-based exercises like squats and lunges. Manipulating the movement to be unilateral or asymmetrically loaded will train your “core” more than any influencer’s ab workout.

I really hate the notion of training your “core”.

The insinuates isolation, like train “arms”.

On that note, I hate bodybuilding as the preferred style of training for most people / men specifically. We can thank Arnold for that.

Training for performance / total body workouts are so much better for health, longevity, performance etc.

Back to the statement – when you train for performance / total body workouts, you will inherently select exercises that train your core more than any ab isolation exercise.

For example, a properly performed back squat will have the greatest level of core musculature activation.

Do you want abs? Eat clean and back squat heavy.

Want to functionally train your core? Try single dumbbell Bulgarian squats. Go heavy.

Missing rotational movements? Perform walking lunge with 45lbs plate overs. Too light? Grab a bar. Work on stepping and rotating. The plate / bar should be across your front leg. As you take a big lunge step forward, take the plate up and over in a crescent shape so that it finishes across your opposite, and now front, leg.

Want to focus more on deceleration? Perform a forward lunge and swing a light bar around to the lead leg and control the movement. Once you decelerate the load “into your pocket”, use the momentum to reverse course back to standing and repeat in the other direction.

More specifically, try to include asymmetrically loaded exercises and unilateral movements.

Asymmetrical means that you only load one side of your body – for example, a front squat holding a DB in one hand only, or a step-up with a sandbag over one shoulder.

Unilateral means one moving limb at a time. Examples include step-ups, lunges, single arm press or single arm row.

When you have an asymmetrical load or are performing a unilateral movement (or both), you need to cross-stabilize your body and the load through your core.

These movements are the key accessories to heavy lifts for “core training”.

Your abs will be fried 100% more than any stupid crunch, sit-up, reverse crunch workout.

When is isolating your “core” ok? If you have not worked out in a while, performing crunches, reverse crunches or Russian twists can serve a purpose of activating those muscles.

But I would much rather you learn how to brace first (draw-in), and train your core doing basic movements that just loaded funny. E.g. Train your core by doing goblet squats, but only hold the KB on one side.