3 Unexpected Ways Your Core Works in Every Workout

You probably know your abs get a workout during planks or crunches. But what if we told you that your core is actually working during every single exercise even when you don’t realize it? From squats to shoulder presses, your midsection is doing far more than just sculpting your six-pack.

The truth is, your core acts as your body’s stabilizer, powerhouse, and protector. Whether you’re lifting weights, climbing stairs, or just carrying groceries, your core keeps you balanced, strong, and safe.

Here are three surprising ways your core is always at work and how to make the most of it during your workouts.

1. Your Core Helps You Move Pain-Free

Think of your core as a cylindrical unit made up of your abs, back muscles, diaphragm, and pelvic floor. Together, they stabilize your spine and protect your internal organs.

When lifting heavy, like during squats or overhead presses, your core braces to prevent your spine from collapsing or over-arching. Without that support, your back is vulnerable to strain or injury.

“Whether you’re lying down, sitting up, or jumping, your core is helping to stabilize your entire body,” says Pilates and yoga instructor Khetanya Henderson, CPT. Even during seemingly non-core exercises, this hidden support system is hard at work behind the scenes.

2. It Powers Balance and Stability

Your core isn’t just about strength it’s key to keeping you upright. According to trainer Daniel McKenna, CPT, your core automatically kicks in during unstable situations to help you stay centered.

Think: climbing stairs with grocery bags in both hands, or performing a lunge at the gym. Your core activates to prevent tipping over or compensating with other muscles.

“If you’re standing on one leg, you’ll be able to maintain balance longer if you connect to your core,” Henderson says. That connection matters during everyday tasks, too from walking your dog to reaching overhead for dishes.

3. It Transfers and Amplifies Force

When you perform a full-body movement like a thruster or kettlebell swing, your legs may generate the power, but it’s your core that transfers that force to your upper body.

This role as “movement mediator” also helps you perform better. “If you’re not engaging your core during something like a deadlift or pull-up, you won’t generate as much force,” says Meghan Sak-Ocbina, DPT, CSCS. Engaging your core boosts your power through a concept known as the law of irradiation the idea that tensing one muscle group activates surrounding muscles for stronger output.

How to Train Your Core the Right Way

You don’t need to hit the mat for hundreds of crunches. Instead, experts recommend blending compound lifts (like deadlifts and rows) with core-isolation exercises (like planks, carries, and dead bugs) to develop deep core awareness and strength.

Here’s how to optimize core activation:

• Start workouts with activation exercises: Wake up your core with 5–10 minutes of targeted work like planks or breathing drills.

• Master the brace: Practice breathing into your belly and expanding your core outward to build intra-abdominal pressure. This technique protects your spine and boosts strength during lifts.

• Add intentional core finishers: McKenna suggests ending workouts with short core circuits a few times a week as long as they don’t impair recovery for your other sessions.

• Train in all directions: Include anti-rotation (Paloff press), anti-extension (plank), anti-lateral flexion (side planks), and rotational moves (chops or twists) to fully condition your core.

If you use a lifting belt, remember: it’s a tool, not a crutch. When used properly, it cues your body to brace harder by pressing against your engaged core, Sak-Ocbina says. Always practice core engagement without a belt first.

And if Pilates is your go-to, slowing down and syncing your breath with your movement enhances abdominal connection. “You’ll feel the muscles more clearly when you move with intention,” Henderson adds.

The Takeaway

Your core isn’t just a group of muscles it’s the silent force behind every strong, safe, and effective movement. While direct core work has its place, building a relationship with your core through all kinds of training pays off in better posture, more power, and fewer injuries.

“Every workout is an opportunity for a core workout,” McKenna says. “You don’t necessarily have to sit down and do a million crunches.”

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