Three Common Core Training Mistakes and How to Fix Them

If you want a stronger core, there are three mistakes that almost everyone makes when training their abs. These mistakes can slow down your progress, increase injury risk, and prevent real core strength from developing.

The good news is that fixing these mistakes will help you build a functional, pain-free, and powerful core.

Mistake #1: Excessive Flexion and Extension of the Spine

The Problem

Movements like crunches and sit-ups repeatedly flex and extend the spine, which can wear down spinal discs over time. This leads to:

• Lower back pain

• SI joint discomfort

• Increased risk of herniated discs

The Fix: Focus on Core Stability

Instead of relying on spinal movement for core exercises, focus on keeping the spine stable while other parts of the body move.

Better Core Exercises:

• Planks – Keep the spine neutral while engaging the core

• Dead Bugs – Maintain stability while moving your limbs

• Pallof Press – Engages deep core muscles without excessive movement

Why It Works:

• Protects the spine from unnecessary wear and tear

• Strengthens the deep core muscles that support posture

• Improves core endurance for everyday movements

Mistake #2: Only Training the Sagittal Plane (Front and Back Movements)

The Problem

Most people only train the front of the core using exercises like planks and leg raises, which focus on the sagittal plane (forward and backward movement). However, your core must also be strong side to side and in rotation to prevent injuries and improve stability.

The Fix: Train in All Three Planes of Motion

1. Sagittal Plane (Front and Back) – Planks, leg raises

2. Frontal Plane (Side to Side) – Side planks, standing side bends

3. Transverse Plane (Rotational) – Russian twists, woodchoppers

Better Core Exercises:

• Side Planks – Strengthens obliques and prevents side bending injuries

• Standing Rotations – Trains rotational core strength for daily movement

• Bird Dogs – Engages the core in multiple directions for overall balance

Why It Works:

• Prevents imbalances and reduces injury risk

• Strengthens the entire core, not just the front

• Improves posture, balance, and spinal stability

Mistake #3: Drawing the Belly Button in Instead of Bracing the Core

The Problem

Many fitness programs teach drawing in the belly by sucking it toward the spine. While this activates some core muscles, it does not provide full spinal support or true strength.

The Fix: Use Core Bracing Instead

Instead of pulling your belly in, you should brace your core by pushing outward, creating intra-abdominal pressure that stabilizes the spine.

How to Brace Properly:

1. Place two fingers between your belly button and hip.

2. Press your fingers in slightly.

3. Take a deep breath and push your belly outward to activate core muscles.

4. Maintain this tight bracing while breathing naturally.

Better Core Exercises with Bracing:

• Pallof Press – Builds deep core strength

• Farmer’s Carry – Teaches proper core activation under load

• Hollow Hold – Engages deep core stabilizers without compressing the spine

Why It Works:

• Provides full spinal support for better movement and injury prevention

• Helps develop true core strength for lifting, running, and daily activities

• Trains your body to activate the right muscles when needed

How to Train Your Core the Right Way

The Right Approach to Core Training

1. Avoid excessive spinal movement – Focus on stability exercises

2. Train all three planes of motion – Include side and rotational exercises

3. Use bracing instead of drawing in – Activate deep core muscles for strength

Better Core Routine for Real Strength

• Plank Hold – 30-60 seconds

• Side Plank – 30 seconds per side

• Bird Dog – 10 reps per side

• Pallof Press – 10 reps per side

• Standing Rotations – 15 reps per side

Doing this two to three times a week will help you build a stronger, more functional core without pain.

Conclusion: Train Smarter for a Stronger Core

Most people train their core the wrong way by:

• Overusing crunches and sit-ups

• Only working the front of the core

• Using weak activation methods like drawing in

By shifting to core stability, multi-plane training, and proper bracing, you will:

• Strengthen your entire core safely

• Improve posture and prevent back pain

• Enhance overall athletic performance and daily movement

Start applying these small adjustments and you’ll feel the difference in your core strength, stability, and endurance in just a few weeks.