Focus Tip #3: The Truth About Core Training

Why Traditional Ab Workouts Don’t Cut It and What to Do Instead

When most people hear "core training," they think crunches, sit-ups, and maybe some planks. But if your goal is better movement, real strength, and injury prevention, those traditional ab exercises are missing the mark.

At Functional Patterns Sacramento, we take a completely different approach to the core. Our focus is on functional integration. That means training your core to do what it was designed for: stabilize your spine and coordinate movement across your entire body.

Why Crunches and Sit-Ups Aren’t the Answer

The typical core workout targets surface-level muscles like the rectus abdominis. While these muscles are part of your core system, they are not the whole picture. In fact, overemphasis on crunch-based training can actually reinforce poor posture and dysfunctional movement patterns.

Here’s what traditional core workouts often miss:

• Deep core activation, including the transverse abdominis and pelvic floor

• Integration with breathing and spinal alignment

• Coordination with hip, shoulder, and gait mechanics

• Real-world strength transfer to walking, running, and lifting

If your core work isn't connected to how you move, it's not doing much for your performance.

What Functional Core Training Actually Looks Like

At Functional Patterns Sacramento, we train the core with the rest of the body, not in isolation. That’s because your core isn’t just a six-pack muscle group. It’s the entire trunk system that stabilizes your spine and supports movement in every direction.

Here’s what our approach includes:

1. Breathing and Intra-Abdominal Pressure
   We start by training proper breathing mechanics to build pressure and support from the inside out. This is the foundation for all core function.

2. Dynamic, Multi-Plane Movement
   Instead of crunches, we use rotation, anti-rotation, and lateral movements that reflect how the body moves in real life. These build real strength, not just aesthetics.

3. Core Integration During Gait
   We train the core in context, especially while walking and running. This teaches your body to stabilize dynamically, with every step, twist, and reach.

4. Postural Alignment
   We correct imbalances that cause the core to compensate. That means training your hips, spine, and ribcage to work together efficiently.

What This Means for You

If you're dealing with low back pain, poor posture, or feel like your "core workouts" aren't delivering, it’s time to rethink the strategy. A functional core doesn’t just look strong. It moves well, supports the spine, and connects your upper and lower body in every task you do.

Whether you’re picking up a weight, chasing your kid, or walking down the street, your core should be involved in every movement. We help you make that happen.

Train Your Core Like It Matters

At Functional Patterns Sacramento, we teach our clients how to develop true core stability using functional, whole-body training methods. No crunches. No wasted reps. Just smart, biomechanically sound movement that holds up in the real world.

Curious what that looks like in action?

Book a consult with us to assess your core function