Strong core improves stability, reduces injury risk and boosts performance
By George Demetriou
If you mention core training, most people visualize hundreds of reps of situps and crunches to target the abs and develop a flat stomach or six-pack. While looking good in a T-shirt and having six-pack abs are worthy goals, there is much more to core training.
What exactly is the core?
Simply put, the core includes what we commonly think of as the abs (rectus abdominis), along with the obliques, pelvis, lower back and glutes. A strong core stabilizes the spine, improves posture and balance, increases movement efficiency and work capacity, and boosts athletic performance — including power, speed and agility. The core is your chassis, or frame, for nearly all body movements. When your core is strong, movement quality improves and the risk of injury decreases.
A weak core forces other muscles to compensate, creating inefficiency. This can lead to strain and may contribute to chronic lower back pain due to improper spinal support, poor posture such as slouching or forward head position, hip pain and reduced balance. A weak core is not just a soft midsection — it undermines the body’s ability to protect the spine and remain resilient.
Core strength responds well to targeted exercise. The right set of movements can help reverse or prevent many risks associated with core weakness. For exercise selection and a deeper understanding of core strength, I turn to one of the foremost experts on spinal function, low back pain and core training, Dr. Stu McGill. McGill is a professor emeritus of spine biomechanics at the University of Waterloo, author of “Ultimate Back Fitness and Performance,” and a trusted authority for trainers and professional athletes.
McGill was among the first to emphasize that core training is not about isolated ab exercises or visible six-packs — it is about stability. Strong, healthy core muscles create and maintain stability around the spine. This stability helps resist unwanted movement, transfer force efficiently and protect the spine under load. McGill has said that an underperforming core is one of the most influential factors affecting back pain and reduced performance.
There are several effective core exercises, including planks, side planks, bird dog, dead bug, hanging knee raise, hanging leg raise, wood chop, ab wheel rollout, glute bridge, bicycle crunch, medicine ball slam, Pallof press and hanging “L” sit. Incorporating these into a routine requires minimal equipment — a small space, a pullup bar, a medicine ball and an ab wheel.
To begin, I recommend McGill’s beginner protocol known as the McGill Big 3. This should serve as a foundation for core strength. You can start immediately after learning the movements. As the exercises become easier, increase the duration and repetitions, then add more advanced movements from the list above.
The McGill Big 3
These exercises are evidence-based, low risk and require no equipment. They build endurance and strength in all directions around the core without overloading the spine.
- Modified curl-up: Lie on your back with one knee bent. Place your hands under your lower back for support. Lift your head and shoulders slightly off the ground. Hold for 10 seconds while bracing your core without excessive spinal flexion. Switch legs and repeat.
- Side plank: Lie on your side and support your body with your forearm and feet. Brace your core and hold for 10 seconds. Repeat on the opposite side.
- Bird dog: Begin on all fours. Extend the opposite arm and leg while keeping your spine neutral. Hold the position, bracing your core and avoiding arching or twisting. Alternate sides.
Perform these exercises three to five days per week. Start with 10-second holds and gradually increase to 30 seconds.
Core training is non-negotiable. From those managing back pain to elite athletes, everyone benefits from strengthening the core to build resilience and improve performance.
About the author: George is the lead flexologist at StretchLab South Sarasota. He previously owned a strength and conditioning facility in New York. He is a brown belt in Brazilian jiu-jitsu and a retired NYPD detective.
