Train Your Core — Without Endless Sit-Ups
When most people think of "core training," they picture high-rep sit-ups, crunches, and bicycle kicks. While those exercises can have their place, they only scratch the surface when it comes to truly developing a strong, stable, and functional core.
In the LIFTED Strength Lab, we take a different approach.
Having a ‘good looking’ stomach on the beach is just a great side effect of having a strong and stable midline. Contrary to popular belief, some of the best core training happens without ever lying on the floor.
The Value of Loading the Core
The core’s primary job isn’t just to look good in a swimsuit- it’s actually responsible for resisting movement of the spine- keeping it sturdy, upright, and stabilized while our limbs do most of the work. When we load compound movements or challenge the body to stabilize under load, the core is forced to engage in ways sit-ups just can’t replicate.
Compound Lifts: Core Training in Disguise
Every time you load a heavy front squat, press overhead, or deadlift, you're demanding your core to stabilize and control your spine.
A few favorites we use regularly:
Front Squat — The front side of your body requires tremendous bracing to keep the torso upright.
Kettlebell Front Rack or Off-set Squat: The offset load of kettlebells increases the demand for core control, especially when performed one side at a time.
Overhead Press: Pressing overhead forces the core to resist extension of the spine.
Deadlifts: The core supports the spine when we are picking up heavy weights.
Direct Core Work That Actually Works
In addition to compound lifts, we also love smart, loaded core movements that challenge the trunk through anti-rotation, anti-flexion, and frontal plane stabilization:
Farmer Carries (and all loaded carries): Few movements train core endurance, grip, and posture like heavy carries. Adding single-arm carries brings in anti-rotation stability.
Landmine Sit-Ups: Controlled flexion combined with rotational control as you press the weight overhead.
Offset Carries or Marches: Holding a dumbbell or kettlebell on one side forces your obliques and stabilizers to fire hard.
Bottom Line: Train Core Stability, Not Just Core Fatigue
Instead of endless reps on the mat, focus on building a core that can brace under load, stabilize through movement, and support your body both inside and outside the gym. Your spine, your posture, and your long-term performance will thank you.
