Three Common Core Mistakes Beginners Make and How to Fix Them

Building a strong core is essential for spinal support, posture, and balance, but many beginners make critical mistakes that can lead to ineffective workouts or even injury. If you want a safer, more effective way to strengthen your core, avoid these three common mistakes and follow a simple plan to fix them.

Mistake #1: Focusing on Endurance Instead of Strength

Many people think holding a plank for as long as possible is the best way to build core strength. However, if you're holding a plank for more than 60-90 seconds, you're training endurance, not strength.

The Fix: Increase Difficulty, Not Time

Instead of holding a plank for longer, try making the movement harder:

• If you can hold a plank on your knees for 60 seconds, progress to a plank on your feet.

• If a regular plank is too easy, try a Superman plank, which increases activation of your entire core.

Focusing on shorter, more challenging holds will build strength faster and more effectively than simply increasing duration.

Mistake #2: Too Much Flexion and Extension

Traditional core exercises like crunches and sit-ups force the spine into constant bending and extending, which increases the risk of injury—especially disc herniation. Research by Dr. Stuart McGill has shown that repeated spinal flexion can put excessive strain on the lower back.

The Fix: Train Stability, Not Repetitive Movement

Instead of bending and extending your spine, focus on keeping your core rigid while your limbs move. This is safer for your back and strengthens your entire core, including deep stabilizers.

Exercises that train core stability include:

• Planks (instead of crunches)

• Dead bugs (instead of leg lifts)

• Side planks (instead of oblique crunches)

These movements protect the spine while still building core strength.

Mistake #3: Drawing In Instead of Bracing

Many people are taught to "draw in" their belly button (sucking it toward the spine) to activate the core. While this does engage the transverse abdominis, it doesn’t activate all the core muscles effectively.

The Fix: Use Abdominal Bracing

Bracing activates all core muscles—including the pelvic floor and diaphragm—by creating intra-abdominal pressure to support the spine.

How to Brace Properly:

1. Find the soft spot between your belly button and hip.

2. Press two fingers into this area.

3. Take a deep breath in and push your fingers outward.

4. Maintain this pressure while breathing naturally.

This technique protects the spine and makes core exercises more effective.

The Best Beginner Core Exercise: Plank (Done Right)

A properly executed plank corrects all three mistakes—it focuses on strength over endurance, keeps the spine stable, and reinforces bracing.

Beginner Plank Progression

Choose the variation that challenges you for up to 60 seconds, but doesn’t force you into bad form.

1. Kneeling Plank (Beginner-Friendly)

1. Start on elbows with palms flat on the floor.

2. Keep a straight line from knees to head.

3. Squeeze glutes and tuck the pelvis slightly to engage the core.

4. Pull elbows toward your hips to activate deep core muscles.

5. Hold until form starts to break down, then rest.

2. Standard Plank (Intermediate)

1. From the kneeling plank, lift your knees so you are on your toes.

2. Keep your body in a straight line from head to heels.

3. Continue to squeeze glutes and brace your core.

4. Avoid pushing through your shoulders—pull elbows toward your hips instead.

3. Elevated Plank (Easiest Option)

1. Place hands on a chair or countertop.

2. Step back into a straight-body plank position.

3. Squeeze glutes, brace core, and hold.

How to Build Core Strength Safely

Perform this core routine three times per week, selecting a plank variation that you can hold for 60 seconds while maintaining good form.

Beginner Core Routine (10 Minutes)

1. Plank Hold – 3 rounds of up to 60 seconds (choose variation)

2. Rest 30-60 seconds between rounds

3. Repeat 3 times per week

This simple and effective routine will build a stronger core without strain, helping you improve stability, posture, and overall strength.

Conclusion: Build Core Strength the Right Way

If you’ve been making any of these three mistakes, don’t worry—it’s easy to fix them:

• Focus on strength, not endurance.

• Train core stability instead of repetitive bending.

• Use bracing, not drawing in, for proper core activation.

By practicing the correct form of planks and following a structured routine, you can build a stronger core safely and effectively.

Make these small changes, and you’ll feel the difference in your strength, posture, and movement within weeks.