Everyone wants a strong core. Flat abs, tight obliques, that solid feeling when you stand up straight—sounds good, right? But here’s the truth: most people are doing core workouts wrong. And not just a little bit wrong. Like, wasting-time-and-still-not-seeing-abs wrong.
It’s not your fault, really. Gyms, social media, and that one overly confident friend at the office keep tossing out the same old myths. Crunches for days? Planks forever? Only working abs at the end of your workout? There’s more to it than that.
So let’s clear things up once and for all. If you want to train your core properly—and actually see results—these are four big mistakes you might be making and what to do instead.
1. Thinking Your Core Is Just Your Abs
This is the first big misconception. People hear “core” and immediately picture six-pack abs. But your core is way more than that.
Your core includes:
- Rectus abdominis (six-pack muscle)
- Transverse abdominis (deep, corset-like muscle)
- Obliques (side abs)
- Lower back muscles
- Diaphragm and pelvic floor
- Even your glutes to some extent
When you only do exercises that hit the six-pack—like endless crunches or sit-ups—you miss the deeper muscles that actually protect your spine, improve balance, and give your midsection that tight, strong look.
What to do instead: Mix it up. Add moves like dead bugs, bird dogs, hollow holds, side planks, and glute bridges. These target the entire core, not just the surface. You’ll feel the difference in your strength and posture pretty quick.
2. Overdoing Crunches and Sit-Ups
Crunches have been the poster child for core workouts forever. Problem is, they’re not very effective by themselves—and worse, they can wreck your posture if that’s all you do.
Think about it. Crunches train you to curl forward over and over again. But do you ever need to do that movement in real life? Not really. Plus, if you’re hunched over a desk all day, you’re already in a rounded position—more crunches just reinforce that bad posture.
Another thing? Crunches barely hit your deep core. They mostly target the rectus abdominis but skip the deeper transverse abdominis that pulls everything in tight like a belt.
What to do instead: Focus on anti-movement exercises. This means training your core to resist movement—like resisting bending or twisting too much. Planks, side planks, Pallof presses, suitcase carries—these teach your core to stay stable under pressure. That’s real-world strength.
3. Training Core at the End When You’re Fried
This one’s subtle but important. Most people leave their core work till the very end of a workout—when they’re tired, sweaty, and ready to crawl home. At that point, your form’s sloppy and you just want to get through it.
The result? Half-hearted crunches, shaky planks, no real tension in your muscles. Basically, wasted effort.
What to do instead: Sneak core training into your main workout. Put a quick plank circuit in your warm-up. Add anti-rotation holds between sets of squats or presses. Or do a smart finisher when you still have some gas in the tank.
Also, remember: big compound lifts like deadlifts, squats, and overhead presses hit your core in a major way. They force those deep muscles to stabilize. So treat your whole workout as a chance to train your core—not just that last five minutes.
4. Not Paying Attention to Your Breathing
This one surprises people. Breathing? Yes—how you breathe is huge for core training.
Most folks hold their breath or breathe shallowly when they plank or do crunches. But your diaphragm is part of your core. If you breathe wrong, you lose tension and can’t brace properly.
Ever heard of “bracing your core?” It’s not just squeezing your abs. It’s taking a deep breath into your belly (not your chest) and tightening everything like you’re preparing for a punch. This creates intra-abdominal pressure that protects your spine and helps you lift heavier, move safer, and get more out of every rep.
What to do instead: Practice proper bracing. Try this: stand tall, put your hands on your sides just above your hips. Take a deep breath in through your nose, feel your belly expand 360 degrees—front, sides, and back. Now gently tighten your abs without sucking in. That’s bracing. Use that technique in planks, deadlifts, squats—any time your core needs to lock in.
Bonus Mistake: Chasing Visible Abs Instead of Strength
Let’s be honest—most people want abs for looks. But endless crunches won’t reveal your six-pack if there’s a layer of fat covering it. Core workouts build muscle, but diet, sleep, and overall training shed fat.
If your goal is visible abs, fix your nutrition first. Focus on protein, whole foods, fewer processed snacks. Mix strength training with cardio you enjoy. Train your core the smart way, but don’t rely on it alone for shredded abs.
How to Build a Better Core Routine
Alright, so what should you actually do? Here’s a simple template you can steal and tweak for yourself:
Warm-Up:
- Cat-cow stretches (to wake up the spine)
- Dead bugs (1-2 sets of 10 per side)
- Glute bridges (1-2 sets of 10)
Main Workout:
- Squats, deadlifts, or lunges (compound lifts that hit your core too)
- Between sets: Pallof press hold or suitcase carry for 20-30 seconds per side
Finisher:
- Plank series: front plank 30 seconds + side plank 30 seconds each side, repeat twice
Boom—full core engagement without boring crunch marathons.
Small Changes, Big Results
The truth is, your core doesn’t need complicated or fancy. It needs the right approach. Train the whole thing, not just your abs. Add smart exercises. Brace and breathe properly. And remember—your core isn’t just about looking good on the beach. It’s about standing tall, lifting heavy, running faster, moving better.
