Most people think core training means abs.
Sit-ups.
Crunches.
Endless planks.
And after years of coaching at Block Fitness, here’s what we can say with confidence:
That approach builds fatigue—not function.
If your core’s job is to support your spine, transfer force, and keep you safe under load, then most traditional “ab work” misses the point.
So let’s zoom out first—before we zoom in.
First: the best core training is heavy, well-coached lifting
If you’re lifting challenging loads consistently—squats, hinges, carries, presses—you’re already doing excellent core work.
Why?
Because heavy lifting demands intra-abdominal pressure (IAP):
- bracing the trunk
- stabilizing the spine
- coordinating breath with tension
That’s real-world core strength.
In fact, for many adults, learning how to brace properly under load does more for their core than all the sit-ups and planks combined.
So if you’re not lifting with intention yet—start there.
It’s the highest return investment we know.
That said…
If you were going to add direct core work…
And you wanted exercises that:
- actually transfer to life
- build strength, not just burn
- age well with you
These are the three we’d keep—and why.
They’re a little unconventional.
That’s exactly why they work.
1. Side Planks (ideally Copenhagen Planks)
Side planks train what most people ignore:
- lateral core strength
- pelvic control
- hip stability
Now take that a step further.
Copenhagen planks add the inner thigh (adductors) into the equation—which are deeply connected to pelvic and core stability.
Why this matters:
- better balance
- stronger single-leg control
- reduced groin and hip issues
- improved force transfer when walking, running, or lifting
This isn’t about holding forever.
It’s about quality tension and controlled breathing.
In adults 35+, this is one of the most underrated pieces of core training we coach.
2. Hanging leg raises (done correctly)
Most people think hanging leg raises are about abs.
They’re not.
They’re about:
- trunk control
- pelvic positioning
- grip strength
- shoulder stability
- and yes—hip flexor strength
When done well (without swinging), hanging leg raises teach the body to:
- control the pelvis
- resist excessive extension
- coordinate upper and lower body
And here’s the key insight:
Strong hip flexors aren’t the enemy. Weak, uncoordinated ones are.
When hip flexors are trained through full ranges with control, backs tend to feel better—not worse.
This exercise demands honesty.
And honesty builds real strength.
3. Windmills (the thinking person’s core exercise)
Windmills don’t look like core training.
That’s the trap.
They train:
- rotational control
- shoulder stability
- hip mobility under load
- diagonal strength across the body
Life happens diagonally—not straight ahead.
Windmills teach the core to stabilize while:
- the hips move
- the shoulders load
- the spine stays controlled
This is anti-fragile core strength.
Slow.
Intentional.
Technical.
Exactly how we like it.
Surprise Bonus #4: The Chinese Plank
If you know, you know.
The Chinese plank looks simple.
It is not.
It demands:
- full-body tension
- posterior chain strength
- shoulder and scapular stability
- deep core engagement
And unlike traditional planks, it:
- loads the core globally
- teaches tension without spinal flexion
- has direct carryover to lifting and daily tasks
This is one we earn—not rush.
When someone can hold this well, we know their core isn’t just strong—it’s coordinated.
Why these exercises work so well together
Each one challenges the core differently:
- Side / Copenhagen plank → lateral stability
- Hanging leg raise → anterior control + hip flexors
- Windmill → rotation + diagonal strength
- Chinese plank → global tension
Together, they train the core to:
- resist movement
- allow movement
- transfer force
That’s what the core is designed to do.
Not just look good.
How we use these at Block
In our semi-private training sessions across Tucson, Oro Valley, and Catalina Foothills, core work is never random.
We:
- earn positions before loading
- prioritize control over fatigue
- layer these into real movement days
Core training supports the program—it doesn’t hijack it.
That’s why backs calm down.
That’s why lifts improve.
That’s why people feel more capable.
Quick Take: The Block approach to core training
The best core work:
- starts with heavy, well-coached lifting
- emphasizes bracing and breathing
- supports movement, not isolation
If you only did these three (plus heavy lifts), you’d be covered for life.
FAQ: Core training for adults 35+
Do I need sit-ups or crunches?
Not if you’re lifting and bracing well. They’re optional—not foundational.
Are planks enough?
Only if they’re progressed and varied. Static planks alone hit a ceiling fast.
How often should core be trained?
A little, often—usually layered into most sessions rather than isolated days.
The long-term view
Your core isn’t there to flex.
It’s there to protect, transfer, and support.
When it’s trained the right way, everything else gets easier:
- lifting
- walking
- balance
- confidence
At Block Fitness, core training isn’t about aesthetics.
It’s about building a body you trust—now and decades from now.
Move Better. Feel Better. Live Stronger.