What workout routine is best for your core muscles on a daily basis?
This is the sixth question that I’m answering this month of the 24 most commonly asked questions Mark and I receive.
The Short Answer
Any movement that requires midline stabilization.
A line—the midline—can be drawn through the integration of the pelvis and the spine. This line is important to functional movement and all daily activities.
The Longer Answer
The midline is the entire spine, and its stability relies not just on the core, but also on the hips, glutes, and hamstrings. This is why tightness in the glutes or hamstrings usually results in low back pain.
But stabilizing the midline doesn’t just keep you safe and avoid injury. It also greatly enhances your performance.
Think of your core (“midline”) as the transmission in your car. A strong core allows you to transfer force efficiently, while a weak midline results in lost force, decreased power, and inefficient movement.
Anytime you deviate from this midline is energy wasted and is an unproductive application of force. Therefore, it will always result in slower mile times, weaker lifts, and fewer pull-ups.
So how do you train the midline?
Perform functional movements, every day.
The internet is full of additional resources on stabilizing the midline, and appropriate exercises. I’d suggest you start with these three:
The best workout routines focus on productively applying force from one part of the body to another. While the “core” is a set of muscles, it should be treated as a transmission that transfers energy throughout the vehicle (your body).
And that energy transfer requires great strength and stabilization. Therefore, do functional movements that require you to be intensely engaged in the core throughout the entire movement.