Build a Better Core: 3 Smarter Ways Than Just Sit-Ups

When it comes to building a strong core, most people think of endless sit-ups or crunches. But a truly strong core isn’t just about your abs — it’s about stability, balance, and function in everyday movements.

To get better results (and avoid injury), you need smarter exercises that engage your core in multiple planes and support your whole body.

Here are three smarter, more effective ways to build a better core — plus how to get started with our coaching community on a FREE 8-Day Trial.

The 2 Sams with weighted lunges engaging their core

1. Farmer Carries: Why Loaded Carries Are Core Gold

Farmer carries are deceptively simple: just pick up a pair of heavy weights (dumbbells, kettlebells, or even buckets of water) and walk.

But the magic is in the challenge to your core.

When you hold weight in your hands and walk, your core has to work hard to stabilise your spine, shoulders, and hips — resisting rotation and side bending with every step.

Why this is smarter:

Instead of isolated crunching, farmer carries train your core like it’s meant to work — dynamically, with load and movement.

They improve grip strength, posture, and endurance, all while engaging your abs, obliques, and lower back.

How to start:

• Choose a manageable weight in each hand (Full Aldi shopping bags even).

• Keep your shoulders back, chest up, and core braced as you walk in a straight line.

• Aim for 30-60 seconds or 20-30 meters per set.

• Rest and repeat for 3-4 rounds.

  
  

Want to learn more about functional strength?

Check out our blog on Why Lifting Weights Won’t Make You Bulky for myth-busting and tips.

Mark taking the plank to the absolute extreme! Not for beginners 🙂

2. Smarter Plank Variations

Planks are a classic core move — but doing the same static plank every time can quickly hit a plateau.

Instead, try plank variations that challenge your stability, coordination, and strength on a deeper level.

Examples of smarter plank variations:

• Side planks with reach-through: Target your obliques and improve rotational stability.

• Plank shoulder taps: Lift one hand to tap the opposite shoulder while keeping hips square.

• Plank to downward dog: Flow between a plank and downward dog position to engage your whole core and improve mobility.

  
  

These variations force your core to work harder to keep you stable while moving, mimicking real-life demands better than static holds.

Halo with knee crunch (You just can't see the knee crunch here)

3. Standing Knee Crunches & Halo Knee Crunches

Traditional crunches keep you lying down — but what if you could work your core while standing and moving? Standing knee crunches, especially the halo knee crunch, combine balance, rotation, and core engagement in one exercise.

How it works:

• In a standing position, hold a weight or a kettlebell and circle it around your head (the “halo”).

• As you move the weight, lift your knee on the opposite side to meet the movement.

• This engages your entire core, particularly the obliques and deep stabilizers, while challenging your balance and coordination.

  
  

Standing variations are functional — they help build the kind of core strength that supports everyday activities like lifting, twisting, and reaching.

🧠 How Often Should You Train Your Core?

Your core is like the foundation of a house — it needs regular attention to stay strong and stable.

But unlike muscle groups that need long recovery windows, your core can typically handle 2–4 focused sessions per week, depending on intensity.

• 2–3 times a week is ideal for most people as part of a balanced program.

• Include core stability (planks, carries) and dynamic movements (twists, crunches, lifts).

• Core training can be done as its own short session or integrated into your workouts (like in strength or conditioning circuits).

  
  

Why train it consistently?

A strong core supports everything:

Lifting safely

Running better

Standing taller

Even breathing more efficiently.

Regular core work improves posture, prevents back pain, and enhances performance in every other area of your training.

Ready to Build a Stronger Core? Try Our FREE 8-Day Trial!

Want to learn smarter, safer, and more effective ways to train your core — and your whole body?

Join us at GB1fitness and get started with our FREE 8-Day Trial - Book Here!

You’ll get access to workouts, expert coaching, and a supportive community that makes fitness enjoyable and sustainable.

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