The 3 Core Training Mistakes Everyone Makes (And How to Avoid Them)

Back to Blog

If you've made it this far, you're already ahead of most people. You understand that core strength isn't just about abs—it's about stability, movement control, and performance.

But here's the reality: most people are doing core training wrong.

They're either not engaging the right muscles, using the wrong techniques, or chasing results in all the wrong ways.

Let's break down the three most common core training mistakes—and show you exactly how to avoid them.

Mistake 1: Chasing the Burn Instead of the Function

"I just need to feel the burn in my abs, right?"

Not quite.

That burning sensation is often just fatigue in the surface muscles (like your rectus abdominis), not an indicator of deep core activation. While it feels like you're working hard, you might be reinforcing poor movement patterns and neglecting the muscles that truly matter.

Do This Instead:

Prioritise core stability first—planks, bird dogs, dead bugs—before moving into dynamic or high-rep movements. Learn to brace your core like a shield, not just flex it like a crunch.

Mistake 2: Training Core at the End When You're Exhausted

Core exercises are often treated like an afterthought.

But by the time you reach the end of your workout, your form has slipped, your posture's off, and you're more likely to use momentum than muscle control.

Do This Instead:

Start with core activation at the beginning of your workout. A quick 5-7 minute core circuit not only primes your body for better performance but reinforces good posture for the entire session.

Try this activation circuit:

Mistake 3: Thinking Core = Abs Only

Let's say it louder for the people at the back: your core is not just your abs.

It includes your lower back, obliques, diaphragm, pelvic floor, and glutes. If you're only doing crunches, you're missing 80% of what makes your core actually functional.

Do This Instead:

Use multi-directional and full-body exercises that challenge your core in real-world ways:

• Anti-Rotation: Pallof Press, Plank with Arm Lift
• Anti-Extension: Dead Bug, Rollouts
• Anti-Lateral Flexion: Suitcase Carries, Side Planks
• Hip Integration: Glute Bridges, Clamshells

These exercises build a core that's strong and smart.

Train Your Core with Intention

The takeaway?

More doesn't mean better. Smarter does.

By avoiding these common mistakes and sticking to purposeful, well-structured movements, you'll build a core that actually supports your body—and sets you up for long-term progress in strength, posture, and injury prevention.