Train Your Core Smartly: Use planks, vacuums, and stabilization exercises more often than weighted crunches
1. Rethinking Core Training
Many people think “core” means just the abs (the six-pack). In reality, your core includes all the muscles that stabilize your spine and pelvis: not only the rectus abdominis (six-pack) but also the deeper transverse abdominis, internal/external obliques, multifidus, diaphragm, pelvic floor, and erector spinae. A well-trained core stabilizes your spine, enhances athletic performance, and reduces injury risk.
2. Why Weighted Crunches Aren’t Ideal as the Foundation
Weighted crunches target mainly the rectus abdominis through repeated spinal flexion. While these can help hypertrophy (grow) the six-pack muscle, they also:
- Reinforce poor posture (forward head, rounded upper back).
- Overload spinal discs repeatedly, especially if done with heavy weights or poor form.
- Miss the deeper stabilizing muscles that protect the spine in real-world movements.
- Aren’t as functional for most people’s daily or athletic demands.
3. Why Planks, Vacuums, and Stabilization Exercises Are Better
a. Planks
- Core integration: Planks work the entire core (front, back, sides), not just the six-pack.
- Anti-movement: They train your core to resist extension (arching), rotation, and side-bending – exactly what your core does in life.
- Scalable: Easy to progress (from knees to toes to more advanced variations like RKC planks, stability ball planks).
- No spine flexion: Unlike crunches, there’s no repetitive bending of the spine, making it safer.
b. Vacuums
- Deep core activation: Vacuums work the transverse abdominis, the deepest abdominal muscle that acts like a corset around your waist.
- Improved posture: Training the transverse abdominis helps keep the belly pulled in and supports the lower back.
- Lower back relief: A strong transverse abdominis unloads pressure from the lumbar spine.
- Subtle but powerful: You don’t need equipment; they’re ideal for daily practice (like in the car or standing in line).
c. Stabilization Exercises (anti-rotation, anti-extension)
- Real-world strength: Exercises like Pallof presses, dead bugs, bird dogs, and suitcase carries teach your core to resist unwanted movement, critical for injury prevention.
- Rotational control: Many injuries (low back, shoulders, hips) stem from uncontrolled rotation or side-bending. Training these stabilizers bulletproofs your trunk.
- Balance and athleticism: They enhance proprioception (body awareness), critical for balance and agility.
4. Putting it All Together: Core-First Strategy
A smart approach is to make planks, vacuums, and stabilization the foundation of your core training. Weighted crunches and direct flexion work can be included as finishers or for hypertrophy—but only once the foundational stabilization is solid.
Here’s a sample weekly approach:
Core Stabilization “Big 3” Routine:
- Planks: 3 sets of 20-60 seconds (front, side planks).
- Dead bugs: 3 sets of 10-12 controlled reps.
- Bird dogs: 3 sets of 8-10 slow reps each side.
- Vacuum holds: Practice daily – 3 sets of 10-20 second holds, 2-3 times per day.
Optional hypertrophy (if desired)
- Cable crunches, stability ball crunches: 2-3 sets, light to moderate resistance.
- Reverse crunches or hanging leg raises (safer spine positions).
5. Final Tips for Smart Core Training
- Focus on form: Quality > quantity. Feel the muscles, not just “doing reps.”
- Mind the breath: Exhale fully to engage the deep core muscles during stabilization.
- Integrate into other movements: Use your core in squats, deadlifts, presses—this is how it’s meant to work!
- Progress gradually: If you can’t hold a plank for 60 seconds with perfect form, adding crunches won’t make your core stronger overall.
Why this matters
A smart core approach with planks, vacuums, and stabilization-based work builds a spine-protecting foundation. It sets you up for better posture, stronger lifts, safer movement patterns, and a leaner, more functional midsection—far beyond the vanity of a six-pack.
Here’s a weekly core routine focused on planks, vacuums, and stabilization, with progression to keep things fresh and challenging.
Monday – Stability and Anti-Extension Focus
- Plank: 3 x 30-60 sec
- Dead bug: 3 x 10-12 slow reps/side
- Vacuum hold: 3 x 15-20 sec
Tuesday – Anti-Rotation Focus
- Pallof press: 3 x 10 reps/side
- Bird dog: 3 x 10 slow reps/side
- Vacuum hold: 3 x 15-20 sec
Wednesday – Rest or Light Cardio/Recovery
Thursday – Full Core Integration
- Side plank: 3 x 20-30 sec/side
- Suitcase carry (1 arm farmer’s walk): 3 x 30-40 ft/side
- Vacuum hold: 3 x 15-20 sec
Friday – Core and Stability Combo
- Plank with shoulder taps: 3 x 10 slow taps/side
- Half-kneeling Pallof press: 3 x 10 reps/side
- Vacuum hold: 3 x 15-20 sec
Saturday – Optional Core Finisher
- Hanging knee raises or reverse crunches: 3 x 8-10 reps (control movement)
- Farmer’s carry: 3 x 40-50 ft
Sunday – Rest or Active Recovery
Tips
- Do these after your main workout or on their own as a focused core session.
- Rest 30-60 sec between sets.
- Focus on form and breathing.
For ultra runners, a strong, functional core helps with posture over long distances, reduces injury risk from repetitive impact, and improves breathing efficiency (diaphragm stabilization). Let’s tailor this core routine specifically to those needs.
Monday – Anti-Extension for Running Posture
- Plank: 3 x 45-60 sec (focus on long, strong spine to match running posture)
- Dead bug: 3 x 10 slow reps/side
- Vacuum hold: 3 x 20 sec (diaphragm control for better breathing mechanics)
Tuesday – Anti-Rotation for Trail/Uneven Surfaces
- Pallof press: 3 x 10 reps/side (stabilizes torso on technical trails)
- Bird dog: 3 x 10 slow reps/side (core-lower back link)
- Vacuum hold: 3 x 20 sec
Wednesday – Rest or Easy Recovery Run
Thursday – Lateral Stability for Side-to-Side Balance
- Side plank: 3 x 30 sec/side (hips and obliques for trail stability)
- Suitcase carry: 3 x 40 ft/side (one-arm farmer’s walk, core and grip strength for poles, hydration packs)
- Vacuum hold: 3 x 20 sec
Friday – Core Strength for Uphill/Downhill Control
- Plank with shoulder taps: 3 x 10 slow taps/side (resist trunk twist)
- Half-kneeling Pallof press: 3 x 10 reps/side (adds hip/knee stability)
- Vacuum hold: 3 x 20 sec
Saturday – Race-Specific Core Stamina
- Farmer’s carry (moderate load): 3 x 50-60 ft (core and legs under load, similar to carrying gear)
- Hanging knee raise or slow mountain climbers: 3 x 10 reps (hip flexor/core rhythm similar to running gait)
Sunday – Long Run Day
- Use the vacuum hold as a warmup (3 x 20 sec) to prime deep core and diaphragm before running.
Why It Matters for Ultra Running
- Core stability reduces wasted motion and preserves energy on long runs.
- Better diaphragm/core connection = improved breathing and less side stitch.
- Side plank and carries support the hips/obliques for off-camber trail sections.
- These moves condition the deep core stabilizers without over-taxing the spine—key for staying healthy through high mileage.
Here are more ultra-runner-specific core exercises you can mix into the weekly plan or swap in when you want variety or to target different angles:
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Anti-Extension and Posture
• Stir-the-pot (on stability ball): 3 x 10 slow circles/side – great for dynamic stabilization.
• Body saw (forearm plank with slow forward-back motion): 3 x 10 reps – simulates forward lean while running.
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Anti-Rotation
• Single-arm band row (with core engaged): 3 x 10 reps/side – adds pulling strength that also stabilizes trunk.
• Rotational ball toss (light medicine ball against a wall): 3 x 10/side – power from hips/core, good for climbing/descending trails.
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Lateral Stability
• Side plank with leg lift: 3 x 10 leg lifts/side – deeper hip/core engagement.
• Lateral band walks: 3 x 10 steps/side – hip stability for uneven trails.
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Lower Back / Posterior Chain Integration
• Glute bridge march: 3 x 10 marches (glutes, core control while hips stay level).
• Single-leg RDL (Romanian deadlift): 3 x 8/side – balance, core stability, and posterior chain strength.
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Diaphragm/Breathing Core
• Crocodile breathing (belly breathing lying on stomach): 3-5 min – strengthens diaphragm connection to deep core.
• Quadruped breathing drills (on hands/knees, focusing on belly expansion): 3 min – improves breathing under load, key for long climbs.
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Dynamic Core
• Mountain climbers (slow and controlled): 3 x 20-30 sec – hip/core rhythm.
• Toe taps (lying on back, legs at 90°, tap toes down one at a time): 3 x 15/side – transverse abdominis focus.
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Loaded Core Strength
• Sandbag carries: 3 x 40-50 ft – mimics load carry for gear/hydration packs, strengthens grip and posture.
• Overhead carry (light dumbbell or kettlebell): 3 x 40-50 ft – anti-extension and posture.