The One Core Move You Need Instead of Crunches
You might think you need crunches and sit-ups for a stronger core, but that is not what you need. What actually builds real core strength is learning how to activate the deep stabilizing muscles that support your spine, protect your lower back, and make everyday movement feel easier.
If your goal is a stronger, more stable core, this simple chair-based plank variation is one of the best places to start.
Why Crunches and Sit-Ups Are Not the Best Answer
Most people train the core by chasing visible abs, especially the rectus abdominis, the vertical “six-pack” muscles on the front of the torso. The problem is that these muscles do not do much to stabilize the spine during real-life movements like:
bending over to pick things up
carrying groceries
walking up stairs
standing for long periods
For stability, your body relies more on deep core muscles like the transverse abdominis and the internal obliques. These muscles work like a support system around your midsection, helping you resist unwanted movement and keeping your spine steady.
Why Deep Core Muscles Often “Turn Off”
A lot of people lose connection to their deep core over time. This can happen when:
you sit for long hours every day
you have an injury and your body starts compensating
you go through pregnancy and postpartum recovery
you develop movement habits that avoid using the core properly
When those deep muscles stop activating well, the result is often an unstable spine. And when the spine is unstable, the body tends to overcompensate in other areas, which can lead to aches, pains, and repeated tweaks.
The good news is you can rebuild that connection with one move, as long as you do it with the right form.
The Best Beginner Core Move: High Chair Shoulder Tap
This is a plank variation done using the back of a chair or a sturdy countertop. It trains the deep core to resist rotation, one of the most important core functions for spinal stability.
Step-by-Step Setup
Use a sturdy surface
Choose the back of a chair or a countertop that will not slide.Walk back into a plank
Hands on the surface, feet step back until your body is in a straight line.Tuck the pelvis and squeeze the glutes
This is crucial. It protects the lower back and sets your pelvis in a safer position.Drop the shoulders away from the ears
Avoid shrugging. Instead, keep the neck long and shoulders relaxed.Activate the muscles under the armpits
Here is the key most people miss:
Imagine you are trying to pull the chair toward you without actually moving it.
You will feel the lats and the muscles under the armpits switch on, and that activation connects directly into the core.
How to Do the Shoulder Taps
Slowly shift weight into one hand
Tap the opposite shoulder
Return the hand to the chair
Alternate sides slowly and with control
Your goal is to stay steady, without twisting or shifting your hips.
Make It Easier if You Need To
If the movement feels too hard at first, widen your stance.
A wider foot position makes balancing easier, which reduces how much your core has to fight rotation. As you get stronger, you can bring your feet closer together and make the drill more challenging.
How Often Should You Do It?
If you want results, consistency matters more than intensity.
Do this move daily, even for a short time, focusing on perfect form. When you train the deep core correctly, you are not just “working abs.” You are building a stronger spine, better posture, and more control through your whole body.
Conclusion
A stronger core is not about doing more crunches. It is about training the muscles that stabilize your spine and support your body during real movement. If you practice the high chair shoulder tap with the right details, glutes tight, pelvis tucked, shoulders down, and lats engaged, you will build a core that is actually useful.