The Complete Core Strength Training Guide for Men

Think of your body like a high-performance machine. Every powerful movement, whether it's a heavy deadlift in the gym or a golf swing on the course, originates from its center. That center is your core. If that foundation is weak, you’re leaking power, limiting your potential, and putting yourself at a high risk for injury. Simply adding more weight or reps to your lifts won't fix the underlying issue. To build true, lasting strength, you must start from the middle. This guide provides a strategic approach to core strength training for men, focusing on building a stable, powerful foundation for peak performance in fitness and in life.

Key Takeaways

• Train Your Core as a Complete System

  : True strength comes from targeting the entire group of muscles around your torso—not just your abs. This is the most effective way to prevent back pain, improve posture, and generate power in everything you do.

• Prioritize Functional Movements Over Crunches

  : Build a resilient midsection with a balanced routine of planks for stability, leg raises for dynamic control, and anti-rotation exercises. Mastering proper form on these movements is more important than the number of reps you perform.

• Combine Smart Training with Nutrition for Visible Results

  : Core exercises build the muscle, but a consistent nutrition plan is what reduces the body fat covering them. Pair your workouts with a solid diet to actually see the results of your hard work.

Why Core Strength Matters for Men

True core strength goes far beyond the pursuit of a six-pack. For men over 35, a strong, functional core is the bedrock of physical health and peak performance. It’s the central link connecting your upper and lower body, acting as a stabilizer for almost every move you make. Neglecting it is like building a skyscraper on a shaky foundation. Understanding what your core really is and what it does is the first step toward building a more resilient, powerful body that will serve you for decades to come.

Your Core Is More Than Just Abs

First, let's clear up a common myth: your core is not just your abs. The rectus abdominis—the "six-pack" muscle—is only one piece of the puzzle. Your core is a complex muscular corset that wraps around your entire torso. It includes deep abdominal muscles like the transverse abdominis, the obliques at your sides, and crucial back muscles like the erector spinae. When you train your core correctly, you’re not just chasing a look; you’re fortifying the very center of your body’s structure, creating stability from the inside out.

The True Function of Your Core

So, what does this system of muscles actually do? Its main job is to stabilize your spine and pelvis, creating a solid platform for all movement. Whether you’re swinging a golf club or performing a deadlift, your core transfers power from your lower body to your upper body safely. It’s your command center for balance and agility. A weak core forces other muscles, like your lower back, to pick up the slack, leading to poor form and a higher risk of injury. A strong core allows you to move with precision and power.

How a Strong Core Impacts Your Entire Body

The benefits of a strong core extend to your entire body. It directly improves your posture, helping you stand and sit taller while reducing strain on your neck and shoulders. This translates to better performance in the gym, allowing you to maintain proper form and lift heavier in exercises like squats and bench presses. Most importantly, it’s your best defense against back pain. By supporting your spine, a strong core can alleviate chronic aches and prevent future injuries—a common issue we tackle with personalized coaching for men leading demanding lives.

What a Strong Core Does for You

Think of your core as the central power station for your entire body. It’s the sturdy foundation from which every movement you make—whether you're lifting a heavy suitcase, swinging a golf club, or simply sitting upright at your desk—originates. A strong, stable core isn't just about achieving a six-pack; it's about enhancing your physical capabilities, protecting your body from injury, and moving through life with more power and confidence.

When your core is solid, it acts as a critical link between your upper and lower body, allowing for seamless energy transfer. This means more powerful movements in the gym and in your favorite sports. It also provides essential stability for your spine, dramatically improving your posture and reducing the risk of debilitating back pain that can derail your professional and personal life. Ultimately, investing in your core strength is one of the most effective ways to build a resilient, high-performing body that will serve you well for years to come. It's a key component of the comprehensive approach to health we focus on with our clients.

Improve Your Posture and Protect Your Back

Hours spent at a desk, in meetings, or traveling can take a toll on your posture, leading to a slumped look and persistent back pain. A strong core is your best defense. Your core muscles wrap around your torso and spine, acting as a natural corset that provides stability and support. When these muscles are engaged, they help you sit and stand taller, projecting an image of confidence and authority.

This isn't just anecdotal. Research has shown that consistent core training can create significant improvements in posture. By strengthening the muscles that support your spine, you reduce unnecessary strain on your lower back, which is one of the most common sources of chronic pain for men. A solid core helps distribute weight and force evenly, protecting your vertebrae and discs from the daily grind.

Perform Better in Sports and Life

Whether you're aiming for a personal best on the running path or simply want to keep up with your kids, a powerful core is non-negotiable. Nearly every athletic movement is driven by your midsection. A strong golf swing, a quick change of direction on the tennis court, or a powerful throw all start with a stable and engaged core that can effectively transfer force from the ground through your body.

Conversely, a weak core can be a major performance limiter. For example, runners with an underdeveloped core often struggle with poor form and low-back pain, which can even hinder their breathing efficiency. By building a stronger midsection, you create a solid platform for your limbs to operate from, allowing you to generate more power, move more efficiently, and perform at your peak in any activity you choose.

Prevent Common Injuries

A strong core is like an insurance policy against injury. When your midsection is stable, it prevents other, more vulnerable parts of your body—like your lower back, hips, and knees—from taking on excessive strain. This is especially critical when you're lifting weights. A solid core is essential for maintaining proper form and protecting your spine during foundational exercises like deadlifts, squats, and overhead presses.

Beyond the gym, core strength helps prevent the kind of nagging injuries that can arise from everyday life. It also helps correct muscular imbalances that lead to issues like rounded shoulders, which can not only diminish the appearance of your chest but also lead to shoulder pain. By making core training a priority, you’re building a more resilient body that’s better equipped to handle physical stress.

Gain Better Balance and Stability

Balance is a fundamental skill that we often take for granted until it starts to decline. A strong core is the epicenter of your balance and stability. These muscles work constantly to keep you upright and steady, whether you’re walking on an uneven city street, carrying groceries up a flight of stairs, or holding a challenging yoga pose. This stability is crucial for overall fitness.

A well-developed core enhances your agility and power, allowing you to react quickly and maintain control during dynamic movements. This translates to better performance in sports and a reduced risk of falls and related injuries in daily life. Think of it as your body's internal anchor; the stronger it is, the more balance and control you'll have over every move you make, giving you the confidence to tackle any physical challenge.

The Best Core Exercises for Men

A strong, functional core is the foundation of all movement, yet most men either neglect it or just do endless crunches. To build real core strength that protects your back and improves performance, you need a balanced approach. A truly effective routine includes exercises that stabilize your spine, control movement, and resist external forces. This means incorporating a mix of static holds, dynamic movements, and anti-rotation exercises. By training your core in these different ways, you build the kind of deep, functional strength that translates directly into every other aspect of your life and fitness. Forget the six-pack for a moment; we're talking about building a muscular corset that supports you through everything. This kind of strength improves your posture during long hours at the office, gives you more power in your weekend sports, and helps you lift heavy things without throwing your back out. It's the difference between feeling solid and powerful versus feeling fragile and prone to injury. This section will break down the best exercises in each category to help you build a comprehensive and effective core training plan that delivers these real-world results.

Start with Foundational Movements

Before you jump into advanced exercises, it's crucial to understand what your core actually is. It’s not just your abs. Your core is a complex system of muscles that includes your abdominals, obliques (sides), glutes, hips, and the smaller muscles that wrap around and support your spine. Think of it as a muscular corset that stabilizes your entire torso. The primary job of these muscles is to work together to create a solid base for all your movements, from lifting a heavy box to swinging a golf club. Focusing on foundational movements that engage this entire system is the first step toward building a truly powerful midsection.

Master Planks and Static Holds

The plank is a classic for a reason. When you hold your body in a straight line, resting on your forearms and toes, you’re forcing dozens of muscles to work together. This static hold builds incredible endurance in your upper and lower abs, glutes, and even your leg muscles. The key is to maintain perfect form: keep your back flat, engage your glutes, and pull your belly button toward your spine. Mastering static holds like the plank builds the stability and muscular endurance you need before adding more complex, dynamic movements. It teaches your core to stay braced and protect your spine under tension.

Add Dynamic Core Exercises

Once you’ve built a solid foundation with static holds, it’s time to add movement. Dynamic core exercises train your muscles through a full range of motion, which is essential for building functional strength. These are the movements that help you generate power and control your body in sports and daily life. Great examples include Leg Raises, Bird Dogs, and V-ups. These exercises challenge your stability while you move your limbs, forcing your core to work hard to keep your torso from twisting or arching. You can find excellent video demonstrations for many of these core exercises to ensure your form is correct.

Incorporate Anti-Movement Training

This is where you build a truly resilient and injury-proof core. Anti-movement training teaches your core its most important job: resisting unwanted motion. Think about it—the main function of your core is to prevent your spine from bending or twisting under load. You can train this with two types of exercises. Anti-extension exercises, like ab wheel rollouts, stop your back from arching. Anti-rotation exercises, like Pallof presses, train your body to resist twisting forces. This type of training is fundamental for protecting your spine during heavy lifts and is a key part of any serious transformation program.

Challenge Yourself with Progressive Variations

To see continuous results, you need to consistently challenge your muscles. Simply doing the same core routine week after week won't cut it. Aim to add one to three of these core exercises to your workouts two or three times a week. For each exercise, perform three to four sets of 8 to 15 repetitions. The key is progressive overload—gradually making the exercises harder over time. You can do this by increasing the reps, adding weight, holding a plank for longer, or moving to a more difficult variation of an exercise. This constant progression is what forces your muscles to adapt and grow stronger.

Master Proper Form and Technique

Executing core exercises with precision is more important than how many reps you can do or how much weight you can lift. Proper form ensures you’re actually working the intended muscles, which leads to better results and, most importantly, keeps you safe from injury. For busy, successful men, an injury is a setback you simply can’t afford. It disrupts your routine, your work, and your life. Focusing on technique means every movement is effective, making your workouts more efficient. Think of it as quality over quantity—a principle that applies as much in the gym as it does in your career. When you master the form, you build a strong mind-muscle connection, teaching your body to activate the right muscles at the right time. This not only strengthens your core but also translates to better performance and safety in all your other lifts, from deadlifts to overhead presses. It’s the foundation upon which all real, sustainable strength is built. Getting this right from the start will save you time, prevent frustration, and set you on the path to long-term fitness. It's the difference between just going through the motions and training with purpose.

Focus on These Key Form Principles

The foundation of every core exercise is engagement. Before you even start a movement, you need to brace your core. To do this, imagine pulling your belly button in towards your spine while keeping your stomach muscles tight. This creates stability and protects your lower back. Throughout any exercise, maintain a neutral spine—avoid arching or rounding your back. Your head, shoulders, and hips should stay in alignment. Finally, don’t forget to breathe. Inhale during the easier part of the movement and exhale on the exertion. Controlled breathing helps maintain pressure and stability.

Avoid These Common Mistakes

One of the biggest mistakes is focusing on exercises that don't actually build functional core stiffness. Many men with back pain already have strong backs, but their core muscles don't fire correctly to stabilize the spine. This is why endless sit-ups often fail to solve the problem. Another common error is excessive twisting, especially with weights. When performing rotational movements like Russian twists, be careful not to twist too far. Over-rotating can put unnecessary strain on your spine and shoulders, leading to injury rather than strength. Always prioritize controlled, deliberate movements.

Follow These Safety Guidelines

Before starting any new fitness program, it’s wise to check in with a professional. If you have a history of back problems, weak bones, or other health concerns, talk to your doctor first. It's also important to remember that core work isn't isolated to just a few exercises. You should actively engage your core muscles during all your lifts, whether you're squatting, pressing, or carrying groceries. This not only protects your spine but also reinforces good habits. Listening to your body is key; if you feel sharp pain, stop immediately. Pushing through pain is a recipe for disaster.

Modify Exercises for Your Level

There’s no shame in scaling an exercise to match your current ability. In fact, it’s the smartest way to train. If a full plank is too challenging, you can make it easier by keeping your knees on the floor. This allows you to maintain proper form while you build strength. The same principle applies to weighted exercises. It's always better to start without weights to master the movement pattern first. As you get stronger, you can gradually add light weights. The goal is consistent progress, not immediate perfection.

Build Your Core Training Program

Okay, you know what to do and why it matters. Now, let's put it all together into a smart, sustainable plan. A few great exercises are useless without a solid strategy. Building a strong core isn't about doing endless crunches every day; it's about consistency, progression, and recovery. Think of it like managing a high-stakes project at work—you need a clear plan, measurable goals, and scheduled downtime to get the best results. This is where we move from simply knowing the exercises to building a program that fits your life and delivers real strength. As a personal trainer for successful men, I've seen firsthand that the right structure is what separates those who get results from those who just go through the motions. We'll cover the essentials: how often to train, how to keep making progress, why rest is non-negotiable, and how to seamlessly fit this into your already packed schedule. This framework will help you train smarter, not just harder, ensuring your efforts translate into a stronger, more resilient body that can handle anything from a demanding workday to a weekend on the golf course. Let's map out your blueprint for core strength.

How Often Should You Train Your Core?

Your core muscles are just like any other muscle group—they need work, but they also need rest to rebuild and get stronger. Overtraining your core can be counterproductive. To effectively strengthen your midsection, aim to incorporate one to three core exercises into your workout routine two to three times a week. This frequency provides enough stimulus to trigger adaptation and growth without leading to burnout or injury. Hitting your core with focused, high-quality sessions a few times a week is far more effective than doing a few half-hearted sit-ups every single day. It’s about quality and consistency, not sheer volume.

Apply Progressive Overload

If you do the same exercises with the same resistance forever, you’ll eventually hit a plateau. To keep building strength and muscle in your midsection, you need to apply the principle of progressive overload. This simply means you have to progressively increase the challenge of your workouts over time. You can do this by adding more weight (like holding a dumbbell during a Russian twist), increasing your reps or hold times, or moving to a more difficult exercise variation. For example, once you master a standard plank, you can try a single-arm plank. This constant, gradual increase in demand is what forces your muscles to adapt and become stronger.

Prioritize Your Recovery

In a city that never sleeps, it’s easy to think more is always better. But when it comes to training, recovery is where the magic happens. After an intense core workout, your muscle fibers are broken down. It’s during the rest period that they repair and grow back stronger. Proper rest helps prevent overtraining and significantly reduces your risk of injury. Make sure you’re getting enough sleep, managing stress, and giving your core muscles at least a day off between dedicated training sessions. This ensures your training remains effective and sustainable for the long haul, keeping you in the game instead of on the sidelines.

Fit Core Work into Your Routine

You don’t need to set aside a separate hour just for core training. The most efficient approach is to integrate core exercises into your existing fitness schedule. You can add a few core movements to your warm-up to activate your midsection before a lift, or tack them onto the end of your workout as a finisher. Some people prefer to sprinkle them in between sets of other exercises, like doing a set of planks while resting between sets of bench presses. This method is not only time-efficient but also helps reinforce the core’s role as a stabilizer for your entire body, improving your overall fitness and performance.

Train Your Core for Specific Goals

Your core training shouldn't be one-size-fits-all. The exercises you choose and how you perform them should align directly with what you want to achieve. Whether you're looking to eliminate nagging back pain, gain an edge in your favorite sport, or simply move through your day with more strength and confidence, a targeted approach is key. By tailoring your routine, you can get the specific results you’re after more efficiently.

Think of it like this: you wouldn't use a hammer to turn a screw. The same principle applies to your core. A routine designed for a bodybuilder will look very different from one designed for a marathon runner or someone recovering from an injury. Let's break down how to train your core for four common goals, ensuring every minute you spend on your training is a minute well spent.

For Back Pain Prevention

If you’re dealing with back pain, your first instinct might be to strengthen your back. But often, the real issue is a core that isn't working as a team to stabilize your spine. Many traditional exercises like sit-ups build strength, but they don't teach your core how to create the stiffness needed to protect your back during daily movements. The solution is to focus on isometric exercises, where you tighten your muscles without moving your joints.

This approach is about building endurance and stability. Exercises like the McGill Big 3 are specifically designed to teach your core muscles to fire together, creating a natural brace for your spine. By training your core to maintain a rigid, stable position, you provide the support your back needs to stay pain-free, whether you're sitting at your desk or lifting something heavy.

For Athletic Performance

A strong core is the central link in your body’s kinetic chain, transferring force from your lower body to your upper body. For any man who plays sports or enjoys physical activity, a powerful core is non-negotiable. It’s the source of your balance, agility, and rotational power. Whether you're swinging a golf club, serving a tennis ball, or sprinting for a train, the movement originates from your core.

To improve athletic performance, your workouts should target all the muscle groups that make up your core, not just your abs. Think planks, side planks, medicine ball throws, and anti-rotation exercises. These movements train your core to stabilize and generate power simultaneously, which is exactly what you need on the field or court. A well-rounded routine will directly translate to better performance and a reduced risk of injury.

For Functional Strength

Functional strength is about being strong enough for the demands of everyday life. It’s about being able to carry all the groceries in one trip, lift your child without a second thought, or move furniture without tweaking your back. Your core is at the heart of this capability. It includes the muscles in your abdomen, glutes, hips, and sides, all working together to stabilize your spine and support your balance.

Effective functional core training involves movements that mimic real-life activities. Exercises like farmer's walks, bird-dogs, and dead bugs train your core to resist twisting and bending forces, keeping your spine protected. Building this kind of practical strength is a cornerstone of any effective personal training program, ensuring you can handle whatever your busy life throws at you with ease and confidence.

For a Defined Midsection

Let’s be direct: you can’t do enough crunches to spot-reduce belly fat. It’s a myth. While core exercises are essential for building the abdominal muscles that create a defined midsection, they won't burn the layer of fat covering them. To reveal those muscles, you need a two-pronged approach that focuses on your entire body.

First, you need to build the muscle with consistent core training. Second, you must reduce your overall body fat percentage. This is achieved by maintaining a caloric deficit, which means consuming fewer calories than your body burns. A combination of a healthy diet and regular, full-body exercise is the only proven way to reduce belly fat and let your hard-earned core muscles show through.

Debunking Common Core Training Myths

The fitness world is full of conflicting advice, especially when it comes to core training. It’s easy to get stuck on outdated ideas that do more harm than good. Let’s clear up some of the most common myths so you can focus your energy on what actually works for building a strong, functional core.

Myths vs. Facts

It’s time to separate fact from fiction. One of the biggest misconceptions is that core training is just about doing sit-ups to get a six-pack. The reality is your core is a complex system of muscles that includes your back, hips, and glutes—not just your abs. An effective routine needs to engage all of these muscles to build true stability. Another persistent myth is that you can spot-reduce belly fat with core exercises. Unfortunately, you can't crunch your way to a flat stomach. While core work builds and defines the muscles underneath, reducing body fat requires a combination of a solid nutrition plan and consistent, full-body exercise. Finally, many believe core training is only for young athletes. In truth, core strength is essential for everyone, especially as you get older, because it helps maintain balance and stability in everyday life.

What the Science Actually Says

When you look past the gym lore, the science is straightforward: core stability is fundamental to your overall fitness and health. It’s not just about aesthetics; it’s about how your body functions. Research consistently shows that a strong core supports better posture, reduces chronic back pain, and enhances athletic performance. Whether you're swinging a golf club or picking up your kids, every movement originates from your core. Engaging in a variety of core exercises that challenge your stability—not just flexion like in a crunch—is what leads to improved functional strength that you can feel in all your activities. A stable core acts as a solid base, allowing your limbs to move with more power and control.

Set Realistic Expectations

Setting the right expectations is key to long-term success. You don’t need to train your core every single day to see results. In fact, that’s a recipe for fatigue and injury. Your core muscles need time to recover and rebuild, just like any other muscle group. A well-designed program that hits your core 2-3 times a week is far more effective. Another common belief is that you need heavy weights for a good core workout. While weights can be a tool, you can build incredible core strength with just your bodyweight. The focus should always be on perfect form and controlled movements. A personalized coaching program can help you master these techniques safely, ensuring you get the most out of every exercise without risking injury.

Optimize Your Results

Putting in the work with the right exercises is a huge step, but it’s only one piece of the puzzle. To truly build a strong, functional core and see the definition you’re after, you need to support your training with the right lifestyle habits. Think of it this way: your workouts are the catalyst, but your nutrition, recovery, and consistency are what turn that effort into tangible, lasting results. It’s about working smarter, not just harder.

For busy men over 35, this integrated approach is non-negotiable. Your body responds differently than it did in your twenties, and your time is more valuable than ever. Simply grinding through endless crunches without a plan for what happens outside the gym will lead to frustration and burnout. Instead, focusing on these key areas will ensure every minute you invest in your core training pays off. From what you eat to how you rest, these strategies are designed to maximize your gains, prevent injury, and build a foundation of strength that supports you in every aspect of your life.

Fuel Your Body with the Right Nutrition

You can do all the core exercises in the world, but you won’t see a defined midsection if it’s hidden under a layer of fat. While exercise is crucial for building muscle and burning calories, your diet is the primary driver of fat loss. To reduce overall body fat, you need to consistently consume fewer calories than you burn. Focus on a diet rich in whole foods—lean proteins, vegetables, healthy fats, and complex carbohydrates. Prioritizing protein intake is especially important, as it helps build and repair muscle tissue while also keeping you feeling full and satisfied, making it easier to stick to your plan.

Use the Right Equipment (or None at All)

You don’t need a gym full of fancy machines to build a powerful core. In fact, many of the most effective core exercises rely on just your body weight. Movements like planks, bird-dogs, and dead bugs are incredibly effective because they force you to stabilize your own body against gravity. The key to a great core workout isn’t the equipment you use, but the muscles you target. A well-rounded routine should challenge all the muscles of your core—including your obliques, lower back, and glutes—not just the "six-pack" abs in the front. This approach builds true, functional strength that translates directly into your daily life.

Implement Smart Recovery Methods

As you get older, recovery becomes just as important as the training itself. After 30, your body takes longer to bounce back from intense workouts, and pushing too hard without adequate rest is a fast track to injury. Training with smarter intensity, not constant punishment, leads to far better results. Prioritize getting 7-8 hours of quality sleep each night, as this is when your body does most of its muscle repair. Incorporate rest days into your weekly schedule and consider active recovery like walking or stretching to help reduce muscle soreness and improve blood flow. Listening to your body is a skill, and it’s one that pays dividends for long-term fitness.

Track Your Progress Effectively

Consistency is what separates those who get results from those who don’t. Showing up for your workouts regularly is essential for building strength and seeing changes. To stay motivated, it’s helpful to track your progress. This doesn’t have to be complicated—it can be as simple as logging your exercises, sets, and reps in a notebook or app. Seeing those numbers go up over time is a powerful motivator. Remember, the most effective workouts are those tailored to you. A personalized program designed for your specific fitness level and goals will always deliver superior results compared to a generic plan.

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Frequently Asked Questions

I train my core consistently but still can't see my abs. What am I doing wrong? This is a common point of frustration, but the answer is almost always related to nutrition, not your training. Core exercises are fantastic for building the abdominal muscles, but if those muscles are covered by a layer of body fat, you won't see them. The key is to focus on reducing your overall body fat percentage through a consistent, healthy diet. This means creating a slight caloric deficit and prioritizing whole foods like lean protein and vegetables. Think of it as a two-part project: your workouts build the muscle, and your diet reveals it.

How do I know if I'm actually using my core muscles during an exercise? The best way to feel your core working is to learn how to brace properly. Before you start any movement, take a breath and then tighten your midsection as if you were about to take a light punch to the stomach. Your torso should feel solid and stable, not just hollowed out. You should be able to maintain this tension while breathing. This feeling of stiffness is what protects your spine and ensures your core, not your lower back, is doing the work.

I have a history of back pain. Should I avoid core training? On the contrary, the right kind of core training is one of the most effective ways to manage and prevent back pain. The key is to focus on exercises that build stability and resist movement, rather than those that involve a lot of spinal bending. Movements like planks, bird-dogs, and Pallof presses teach your core to act as a protective brace for your spine. However, if you have a history of back issues, it's always best to consult with a professional to ensure you're choosing exercises that are safe and effective for your specific situation.

Do I need a separate "core day" in my workout schedule? No, and for a busy schedule, it's actually more efficient not to. You don't need to dedicate an entire session to your core. The most effective approach is to integrate two or three core exercises into your existing workouts, two to three times per week. You can add them to your warm-up to activate your midsection, use them as a finisher at the end of your session, or even perform a set between other exercises. This approach is time-efficient and reinforces the core's role as a stabilizer for all your other lifts.

Are exercises like crunches and sit-ups a waste of time? They aren't a complete waste of time, but their value is often overstated. Crunches and sit-ups primarily work the rectus abdominis—the "six-pack" muscle—but they do very little for the deeper stabilizing muscles that are crucial for protecting your spine and improving performance. A truly strong core requires a balanced routine that includes static holds, anti-rotation exercises, and dynamic movements that challenge your entire midsection. Relying only on crunches is like building the front wall of a house while ignoring the foundation and other three walls.