When people think about “core exercises,” they usually picture crunches, planks, or ab workouts they’ve seen online.
But after working as an exercise physiologist—and going through my own rehab following appendix surgery—I can tell you this:
Most people are training their core incorrectly.
And that’s often why they continue to deal with lower back pain, poor posture, or recurring injuries despite “doing core work.”
This guide breaks down what actually works, especially if you’re:
- Part of the general population wanting to move better
- Returning from abdominal surgery
- Trying to rebuild strength for sport or training
What the Core Actually Does (And Why Most People Get It Wrong)
The biggest mistake I see in clinical practice is this:
People treat the core like a single muscle instead of a system.
Your core is multidirectional. It’s responsible for:
- Stability
- Force transfer
- Power generation
- Movement control in all planes
It’s not just about endurance (high reps, light exercises).
It’s also about strength and load tolerance.
That’s why doing endless crunches or light band work often doesn’t translate to:
- Lifting weights safely
- Running efficiently
- Rotating in sports like golf
- Returning to full function after surgery
My Turning Point: Why Standard Rehab Wasn’t Enough
After my appendix surgery, I followed the standard rehab protocols.
On paper, I was “cleared.”
But in reality:
- My core strength wasn’t where it used to be
- I kept picking up small injuries when I pushed training
- Performance dropped across lifting, running, and golf
The issue wasn’t effort—it was approach.
What actually worked was:
- Regressing movements
- Relearning proper core engagement
- Introducing unilateral loading
- Training in multiple planes of motion
- Gradually progressively overloading the core
That shift is now the foundation of how I treat clients.
The Most Common Core Problems I See
Across both general population and post-surgery clients, the same issues show up:
- Poor posture → leading to lower back pain
- Weak core → reduced athletic performance
- Compensation patterns → causing:
- Groin issues
- Hamstring strains
- Glute dysfunction
In many cases, the injury isn’t the real problem.
The core is.
My Core Training Philosophy
Everything starts with one skill:
1. Learn to Engage the Core Properly
If you can’t switch your core on, nothing else matters.
This can be taught through:
- Cueing
- Breathing strategies
- Simple activation drills
2. Move From Isolation → Function
Once engagement is learned:
Every movement becomes a core exercise.
Your core should be active during:
- Sitting
- Standing
- Walking
- Running
- Lifting
- Sporting movements
The goal is not to isolate the core forever—it’s to integrate it into everything.
The Best Physio-Approved Core Exercises
These are the movements I consistently use in practice and in my own training.
1. Core Awareness (The Foundation)
Before any exercise:
- Learn to engage your core anywhere, anytime
- Practice during daily activities
If you skip this, everything else becomes compensation.
2. Squat (And Progressions)
Why it works:
- Fundamental movement pattern
- Builds full-body coordination
- Increases intra-abdominal pressure
Progressions:
- Bodyweight → Goblet → Barbell
- Double leg → Single leg variations
3. Deadlift (Top-Down Approach)
Why it works:
- Teaches core bracing under load
- Reinforces safe lifting mechanics
Key tip:
Start from a raised position (box or rack)
→ Master engagement
→ Then lower the height or increase load
4. Overhead Pull (e.g. Lat Pulldown)
Why it works:
- Reinforces core-to-extremity sequencing
- Trains stability while the arms move
Focus:
Engage core before initiating the pull.
5. Overhead Push (e.g. Shoulder Press)
Why it works:
- Challenges trunk stability under load
- Builds upward force transfer
Progressions:
- Seated → Standing → Dynamic variations
6. Anti-Rotation (e.g. Pallof Press)
Why it works:
- Teaches the core to resist movement
- Essential for injury prevention
Progress by:
- Changing cable height (high, mid, low)
- Increasing load or time under tension
7. Rotational Movements (e.g. Cable Woodchops)
Why it works:
- Develops controlled rotation and power
- Transfers directly to sport
This is critical for:
- Golf
- Running
- Field sports
How to Progress (Without Getting Injured)
Progression isn’t random—it follows a structure:
- Stable → Unstable
- Floor → Foam pad / BOSU
- Double limb → Single limb
- Squat → Single-leg squat
- Closed chain → Open chain
- Leg press → Squat
- Static → Dynamic
- Seated press → Walking alternating press
And one rule always applies:
No pain during movement.
A lot of people confuse:
- Muscle fatigue ✅
- Pain ❌
They are not the same.
Special Considerations (Post-Surgery & Other Populations)
Some groups need modified approaches:
- Post abdominal surgery
- Pregnancy / postpartum
- Acute injuries
That doesn’t mean avoiding core work—it means:
Doing the right core work at the right time.
If you’re in these categories, working with a qualified professional (EP or physio) is strongly recommended.
What You Should Take Away
If you remember one thing, make it this:
The core is not something you train separately—it’s something you use in everything.
Focus on:
- Proper engagement
- Functional movement
- Gradual progression
- Multidirectional strength
Do that, and you won’t just build a stronger core—you’ll:
- Move better
- Reduce injury risk
- Improve performance
