When most people think of “core training,” sit-ups and crunches are the first things that come to mind. But if you’re serious about building strength, stability, and performance that translates to real life — or athletic movement — it’s time to rethink your approach.
The true function of the core isn’t to curl or crunch. It’s to resist movement. To be solid. Stable. A platform that your arms and legs can push against — whether you’re sprinting, squatting, swinging a golf club, or just lifting your kid into the car seat.
Think of your core like a strong steel drum between your hips and shoulders. The hips push up against the core to create leg-driven power. The shoulders push down into the core to control the arms and upper body. The stronger and more rigid that “barrel” is, the more force you can generate and control without wobbling, leaking energy, or getting hurt.
With that in mind, here are 5 core exercises that don’t involve sit-ups — because sit-ups train the wrong thing. These moves train your core to do its real job: be a stable, rigid base so movement can happen around it.
1. Dead Bug
Why it works: Teaches you to stabilize your spine while your limbs move — exactly how the core functions during walking, running, or throwing.
How to do it:
- Lie on your back with arms and legs in the air.
- Press your low back into the floor (or keep it neutral).
- Slowly lower opposite arm and leg toward the floor without letting your spine arch.
- Return to the top and repeat on the other side.
Pro tip: Move slow. Keep tension through the entire range. If you feel your back pop up, reset.
2. Bird Dog
Why it works: A classic anti-rotation and anti-extension drill. Challenges you to stabilize against shifting body weight while extending opposite limbs — a sneaky-hard core builder.
How to do it:
- Start on all fours with a neutral spine.
- Reach one arm and the opposite leg straight out.
- Pause, brace, and return.
- Keep hips level and avoid twisting.
Pro tip: Imagine a glass of water balanced on your low back. No spilling allowed.
3. Front Plank with Reach
Why it works: Turns a static plank into a dynamic stability challenge. Teaches you to stay rock-solid while the shoulder (and hip) moves around the spine.
How to do it:
- Get into a plank on your forearms and toes.
- Without shifting your weight, slowly reach one arm out in front of you.
- Hold for a beat, then switch sides.
Pro tip: Squeeze glutes, quads, and brace your abs like you’re about to take a punch. Minimal movement is the goal.
4. Half-Kneeling Pallof Press
Why it works: This one hits everything — anti-rotation, anti-extension, and posture. It trains you to resist a sideways pull, exactly like your core does in sport and life.
How to do it:
- Set up in a half-kneeling position next to a resistance band anchored to the side.
- Hold the band at your chest with both hands.
- Press straight out and resist the band pulling you sideways.
- Hold for a moment, then return.
Pro tip: Tall posture. Don’t let the band twist your torso. Brace hard.
5. Suitcase Carry
Why it works: Simple but brutally effective. Walking with a heavy weight in one hand forces your entire core (especially your obliques and QL) to keep you upright.
How to do it:
- Grab a heavy dumbbell or kettlebell in one hand.
- Stand tall and walk forward slowly.
- No leaning or tilting. Imagine you’re balancing a book on your head.
Pro tip: Start light, go slow, and stay strict. When it gets easy, go heavier.
The Bottom Line
Sit-ups train your abs to bend your spine. But in real life, your spine isn’t meant to move like that over and over. More importantly — that’s not what your core is for.
Your core is your anchor. It’s what your hips and shoulders push against to create and transfer force. It connects your upper and lower body into one powerful, coordinated unit.
Train your core to be still, strong, and stable — and your movement everywhere else will become more powerful, more efficient, and more injury-proof.
Want help building this kind of core strength into your routine? Reach out or book a session — we’ll help you build a body that performs better and feels bulletproof.