💥 Why Everything You Know About Core Training Is Wrong

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Why Everything You Know About Core Training Is Wrong

Think you've got core training figured out? Endless crunches and planks might not be the answer you're looking for. Let's debunk some common misconceptions and reshape your approach to core training.

1. Crunches Aren't King: Contrary to popular belief, crunches aren't the most effective core exercise. They only target a small portion of your core muscles and can potentially strain your neck and lower back. Instead, focus on exercises that engage your entire core, like hollow body holds or dead bugs.

2. Your Core Is More Than Just Abs: Your core includes not just your abs, but also your obliques, lower back muscles, and even your glutes and hip flexors. A well-rounded core routine should target all these areas for true functional strength.

3. Static Holds Aren't Enough: While planks are great, your core is designed for movement. Incorporate dynamic exercises like Russian twists or mountain climbers to train your core for real-world functionality.

4. More Isn't Always Better: Quality trumps quantity in core training. A few well-executed, challenging movements are far more effective than hundreds of half-hearted crunches.

5. Weighted Exercises Aren't Always Best: If you're still in the fat loss phase, stick to bodyweight exercises for core training. Weighted ab exercises aim to increase muscle size, which can add volume under the fat, potentially making your midsection appear larger. Bodyweight exercises effectively strengthen and tone the core without significantly increasing muscle size. Reserve weighted ab exercises for when you've reached your desired body fat percentage and want to focus on muscle definition and growth.

6. Isolating Core Work: Your core should be engaged during all exercises, not just during "ab day." Focus on maintaining core tension during compound movements like squats and deadlifts for comprehensive core strength.

Cardio Conundrum: Before or After Weights?

"I'm trying to optimize my workouts. Should I do my cardio before or after strength training? Does it make a difference?"

A: This is a great question and the one I get often as a coach. The answer can depend on your primary fitness goals, but let's break it down:

Cardio Before Strength Training:

Pros: Serves as an effective warm-up. It may enhance fat burning during the workout

Cons: It can deplete energy, potentially reducing strength and performance in your lift

Cardio After Strength Training:

Pros: Allows you to lift with maximum energy, and it may enhance the "afterburn effect" (EPOC)

Cons: It might feel more challenging due to fatigue from lifting

Our Recommendation: For most people, especially those focused on building strength or muscle, it's generally better to do cardio after strength training. Here's why:

1. Energy Conservation: Strength training requires more technical skill and power, which are best performed when you're fresh.

2. Hormone Optimization: Weight training triggers a more anabolic (muscle-building) hormonal environment, which can be capitalized on with post-lifting cardio.

3. Better Fat Burning: Some studies suggest that doing cardio after weights leads to greater fat loss over time.

However, if your primary goal is to improve cardiovascular endurance, you might prioritize cardio and do it first.

Weekend Ab Killer

Got a killer ab workout for you this weekend - no equipment needed, just 10 minutes of your time. It's a quick HIIT session that'll light up your core and get your heart pumping. There is no excuse not to try this quick ab killer. Ready to crush it?

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Publisher: Ryan Engel

Editor: John K.

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