Why Most Athletes Train Abs Wrong (and What to Do Instead)

For years, athletes have been told that endless crunches, sit-ups, and ab circuits are the key to a strong core. But here’s the truth: training abs like this doesn’t just waste time — it can actually set you back. If you’ve been chasing a six-pack with old-school workouts, you might be missing the real purpose of core training.

Why Traditional Ab Work Falls Short

Crunches and sit-ups mainly target surface muscles — the “six-pack” look — but they don’t build the deeper stabilisers that protect your spine. Worse, excessive spinal flexion (rounding forward repeatedly) can actually stress your lower back over time.

The result? You end up with sore joints, not a stronger core.

The Core’s Real Job

Your abs aren’t just for aesthetics — they’re your body’s foundation of strength. The true job of the core is to:

  • Stabilise the spine under load (squats, deadlifts, overhead presses)
  • Transfer power between the upper and lower body
  • Protect against rotation and injury in both sport and lifting

A strong core is less about crunches — and more about control.

Smarter Core Training — What Works

Instead of hammering endless sit-ups, shift focus to functional movements that build strength from the inside out:

  • Anti-Rotation: Pallof press, cable holds, banded isometrics
  • Anti-Extension: Planks, ab wheel rollouts, hollow holds
  • Loaded Carries: Farmer’s carries, suitcase carries — real-world strength builders
  • Dynamic Core Work: Hanging leg raises (with control), landmine rotations

These exercises build real stability and carry over directly into stronger lifts, better movement, and improved posture.

Building a Smarter Core Routine

A simple structure you can plug into your week:

  1. Plank variation – 2–3 sets of 30–60 seconds
  2. Carry variation – 2–3 sets of 20–40 metres
  3. Anti-Rotation exercise – 2–3 sets of 10–12 reps per side
  4. Optional: Controlled dynamic work (leg raises, rollouts)

Keep it short, intense, and functional — 10 minutes is enough to outperform 100 crunches.

Stop Training Abs Wrong

Your abs aren’t ornaments — they’re armour. By ditching endless crunches and training your core for what it’s designed to do, you’ll protect your spine, improve every lift, and finally build a foundation of strength that lasts.

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