Strong Core: Why It's So Important and How to Train It Effectively

When you hear the word “core,” many people immediately think of a six-pack. And yes, a defined six-pack looks good—no question about it. But a strong core is much more than visible abdominal muscles. It's about stability, strength, posture, and protection.

Whether you're lifting weights, running, jumping, or just carrying heavy shopping bags, your core is always working.

We'll tell you what the core actually is, why it's so important, and how you can train it—without spending hours doing crunches.

What is the core, anyway?

When we talk about the core, we don't just mean the straight abdominal muscle (rectus abdominis) that gives you the classic six-pack look. The core encompasses much more:

• Deep abdominal muscles such as the transverse abdominis

• Oblique abdominal muscles for rotational movements and stability

• Back extensors and deep back muscles

• Pelvic floor and diaphragm, which together with the core muscles form a stable “corset”

Your core is the center of your body. It connects your upper and lower body, transfers power, stabilizes you during every movement, and protects your spine.

Whether you're lifting a crate of water, sprinting at full speed, or doing a clean and jerk, your core ensures that power is transferred correctly and your spine remains safe.

Abs vs. core – what's the difference?

Many people equate core strength with six-pack abs, but that's not entirely correct.

• Abs are basically the muscles you see when your body fat percentage is low enough: mainly the rectus abdominis, the straight abdominal muscle. It allows your upper body to bend—which is exactly what happens when you do sit-ups and crunches.

• The core, on the other hand, is much more. It encompasses all the muscles around your torso – from the deep abdominal muscles to the pelvic floor and diaphragm.

This means that you can have a six-pack and still be unstable—for example, when lifting heavy weights or jumping explosively. A strong core, on the other hand, gives you stability, balance, and protects you during every movement—regardless of what your stomach looks like.

In short:

• Abs = Optics & part of the whole

• Core = Complete function and stability

Why is a strong core important?

A strong core has more benefits than you might think:

Better posture and less pain

A strong core supports your spine and helps you maintain good posture—whether you're standing, walking, or sitting. Many back problems arise because the core muscles are weak and the spine is not optimally stabilized.

More performance in training

Whether you're doing CrossFit, running, weightlifting, or cycling, your core transfers power from your lower body to your upper body and vice versa. The stronger and more stable your core, the more power you can get out of your movements.

An example: If your core gives way during a heavy deadlift, you lose tension – and with it, weight and control.

Injury prevention

A strong core acts like a protective shield. It stabilizes the spine and prevents injuries to the lower back or hips. This is especially true for dynamic sports involving quick changes of direction or jumps.

Better balance and coordination

Core strength is the key to balance. Whether you're doing one-legged exercises, yoga, surfing, or simply climbing stairs with a heavy bag, a strong core will keep you more stable and secure.

What is the best way to train my core?

When you hear “core training,” you might immediately think of crunches or sit-ups. They're not completely useless, but they only train part of the whole—namely, the rectus abdominis muscle.

For a really strong core, you need exercises that challenge your entire torso and, above all, improve stability and control.

Functionality over appearance

Core training is not about how much it burns, but how well you can maintain tension. Your goal is not to do as many repetitions as possible in a short period of time, but to have control over every movement.

A stable core protects your spine, gives you strength during heavy lifts, and helps you stay upright even during dynamic movements.

The 5 best core exercises (without equipment)

1. Planks (Front, Side, RKC): Planks are a classic exercise because they are effective. Ensure that you keep your back straight, actively engage your core, and do not slouch. Vary the exercise: classic plank, RKC plank (even more tension), or side plank for lateral stability.

2. Deadbug: A great exercise for the deep abdominal muscles. Lie on your back with your arms and legs in the air and alternately move one leg and the opposite arm toward the floor without lifting your lower back.

3. Hollow Body Hold: A favorite exercise for many gymnasts and CrossFitters. You lie on your back with your arms and legs slightly off the floor, your back flat on the floor, and your stomach tensed as much as possible. Sounds easy—but it's not.

4. Farmer’s Carry / Suitcase Carry: Grab two (or one) kettlebells or dumbbells and walk a few meters. You have to actively stabilize yourself so that you don't arch your back or tip to the side. Perfect for core and grip strength.

5. Pallof Press: Use a resistance band or cable to pull sideways against resistance and prevent your torso from rotating. This trains your anti-rotation strength, which is extremely important for stability.

Why progression is important

Core training is like any other muscle group: you have to push yourself to get stronger.

• Hold the planks longer.

• Use heavier weights when carrying.

• Do the hollow hold with your legs straight instead of bent.

• Incorporate additional movements (e.g., side plank with hip lifts).

A strong core is not achieved by doing a few crunches every now and then, but through targeted, progressive training.

How often and when should I train my core?

First, the good news: you don't have to do endless planks every day to build a strong core. The core responds like any other muscle group – train regularly, give it time, and it will get stronger.

Core training: How often and for how long is it beneficial?

• Beginners: 2–3 core sessions per week are sufficient. You will notice an improvement in your stability and posture after just a few weeks.

• Advanced: 3–4 sessions per week are recommended, especially if you do heavy lifting or sports that require a lot of core stability (CrossFit, weightlifting, martial arts).

More isn't always better. 10–15 minutes of targeted core training is enough if you work hard. Quality counts more than quantity here.

When is the best time to incorporate core training?

There are several options here:

• At the end of your workout: Perfect for targeting your core after the main set without interfering with other exercises.

• During warm-up: Core activations such as dead bugs or hollow holds are great for building tension for heavy lifts.

• On rest days: A short, relaxed core block (e.g., planks and carries) is also fine on days when you would otherwise take a break—the important thing is not to completely exhaust yourself if you are training hard the next day.

Quality over quantity

It's better to do two to three core workouts per week, doing them properly and with focus, than a few quick crunches every day without a plan. The core thrives on tension, control, and progression—and you'll achieve these best by giving it time and attention.

Your path to a strong core

A strong core is more than just a six-pack. It is your powerhouse, your protective shield, and the foundation for everything you do—in everyday life and in training.

The good news: you don't need any complicated equipment to build it up. A few simple exercises, performed regularly and consciously, are enough to noticeably improve your stability, strength, and posture.

Make core training a regular part of your workout routine. Not because you want a six-pack, but because you want to be stronger, more stable, and more resilient.