I often sound like a curmudgeon when it comes to core training. For one, I hate the word “core.” Let’s call it what it is - the trunk.
Second, there’s a lot of misinformation on Instagram, in your local commercial gym, and on various subreddits. No, you don’t need to hold a front plank for 10 minutes. And while a ton of sit-ups may be fine for some, it’s a recipe for herniated discs for others.
Where 98% of the public misses the boat is where trunk stability should really start: our exhale and breath. Because only then can we shape our most important core muscle - the diaphragm.
Ideally, our diaphragm has a domed shape resembling a parachute. This shape keeps our ribs aligned, naturally opposes our pelvic floor, and allows us to move with minimal compensations. Too often, however, our diaphragm is as flat as a pancake. This flat shape restricts our ability to breathe, forcing us to use our backs and necks to inhale and exhale.
How can you tell when someone has a pancaked diaphragm? When someone has a super straight upper back and very upright posture, or when you can see someone’s ribs flaring out of their chest. As I like to say, “If you’re not domed, you’re toned.” And not in a good way.
How does a suboptimal diaphragm position influence our movement? Take a younger me as an example. I had tight hamstrings, a cranky lower back, and couldn’t come close to touching my toes. The sit and reach test on the “Presidential Fitness Test” was my least favorite day of the year.
But did I actually have tight hamstrings? I didn’t. My diaphragm was pancaked, leading to a forward-shifted center of gravity. This resulted in the following symptoms: plantar fasciitis, tight calves, tight hamstrings, and a tight lower back to show for it. Within minutes of properly executing a repositioning drill - getting a full exhale and keeping my ribs and hips in alignment - I could touch my toes with no problem. And suddenly, I felt less tight than I did after months of stretching.
That said, our approach is built on more than a collection of anecdotes and theory; it’s grounded in real results. It’s why all of our “trunk” exercises are breathing and exhale focused. Because if we understand how everything relates to our trunk, learning to squat, deadlift, push-up, etc. will all be much easier.
After all, the diaphragm is the core of your core. And if you can’t control it, it will control you.