How to Train Your Core: Science-Based Guide for a Strong Back (Dr Andy Galpin Podcast)

By Grant Frost · Physiotherapist • Last clinically reviewed: 04 April 2026

As a physio in Port Macquarie, one of the most common questions I get is, "Grant, what are the best exercises for my core?" People are often surprised when my answer isn't a simple list of crunches and planks. The science of core training has evolved significantly, and much of what we think we know is based more on tradition than evidence.

A recent deep dive by exercise scientist Dr Andy Galpin, which I have summarised here, breaks down the misconceptions and provides a clear, evidence-informed path forward. This is not about quick fixes or ab challenges. It is about understanding the unique anatomy and function of your core so you can train it effectively for your specific goals, whether that is reducing back pain, improving your running, or simply feeling stronger and more capable.

1. Abs versus Core: What is the difference?

While often used interchangeably, the 'abs' and the 'core' are not the same thing. Understanding this distinction is the first step towards effective training.

• Abs (Aesthetics): Generally refers to the more visible muscles of the stomach: the rectus abdominis (the six-pack), the internal and external obliques (the side muscles), and the transverse abdominis (a deep corset-like muscle). Training these is often about how they look.
• Core (Function): A much broader term. It includes your abs plus your pelvic floor, diaphragm, spinal erectors, quadratus lumborum (QL), glutes, and even parts of your upper back. The core's primary job is not to create movement, but to provide stability so your arms and legs can move efficiently and safely.

2. Why most people train their abs wrong

Our approach to ab training has been heavily influenced by bodybuilding culture from the 1960s-80s, which emphasised high repetitions, daily training, and chasing the 'burn'. This was popularised by figures like Arnold Schwarzenegger and later by 8-minute ab workout videos. The assumption was that more burn equals more strength and growth.

However, research suggests this approach may be suboptimal. Dr Galpin points out that core muscles have a similar fibre type composition (roughly 50/50 fast-twitch and slow-twitch) to muscles like your quadriceps. We would never train our quads with just hundreds of bodyweight reps every day and expect them to get significantly stronger or larger. The same principle likely applies to your core.

3. The three goals: Look, Feel, and Perform

A key insight from this analysis is that your training approach should change based on your primary goal. There is no single 'best' core exercise, only exercises that are more or less suitable for a specific outcome.

Goal 1: Look (Aesthetics)

If your main aim is visible, well-defined abs, body fat percentage is the primary factor. However, making the muscles larger can also help them show through. For this goal, a balanced approach of around 50% heavy compound movements (like deadlifts and squats) and 50% isolation exercises (like cable crunches and leg raises) is recommended. The goal is mechanical tension and muscle growth (hypertrophy), using loads that allow for 6-12 reps and taking sets close to failure.

Goal 2: Perform (Sport and Function)

For athletes or anyone wanting to improve their surfing, running, or golf swing, the focus shifts to force transfer and stability. Research suggests that big, compound, free-weight exercises (deadlifts, overhead presses, carries, sled pushes) often activate the core musculature more effectively than isolation exercises. For this goal, a split of around 75% big, dynamic movements and 25% specific core work is suggested. The aim is to be able to brace and resist movement under heavy load.

Goal 3: Feel (Pain reduction and spinal health)

This category has the most research, particularly around low back pain. Here, the priority is safety, control, and activating specific muscles like the transverse abdominis and multifidus. The approach flips to around 80% isolated, controlled exercises (like bird-dogs, dead bugs, and side planks) and 20% bigger movements. Training frequency can be higher (even daily) as loads are low, and the goal is to improve neuromuscular control and reduce pain, not to induce muscle fatigue or growth.

4. Movement versus Anti-Movement exercises

Traditional core training focuses on 'movement' exercises: crunches (flexion), side bends (lateral flexion), and Russian twists (rotation). However, a major shift in thinking, led by researchers like Dr Stuart McGill, emphasises 'anti-movement' exercises. These train your core to resist movement, which is its primary real-world job.

• Anti-extension: Resisting the spine from bending backwards (e.g., planks, ab wheel rollouts).
• Anti-lateral flexion: Resisting bending to the side (e.g., side planks, suitcase carries).
• Anti-rotation: Resisting twisting forces (e.g., Pallof press, offset loaded lunges).

A well-rounded program will include both movement and anti-movement exercises, but for many people with back pain or performance goals, prioritising the 'anti' variations can be more beneficial and safer.

5. How often should you train your core?

This depends entirely on your goal. The old adage that you can and should train your abs every day because they are 'slow-twitch' and recover faster is not well supported by evidence. Their fibre type is mixed, similar to other muscles.

• For 'Look' or 'Perform': Training your core 2-4 times per week, similar to any other muscle group, is likely sufficient and may be more effective for driving strength and hypertrophy. This allows for adequate recovery and heavier loading.
• For 'Feel' (pain management): Higher frequency (even daily) can be beneficial. These sessions are typically low-intensity, focused on motor control and activation, and do not induce significant fatigue or require long recovery.

6. How to load your core safely

The biggest mistake people make is never adding load to their core exercises. Doing endless bodyweight crunches and planks will build endurance, but will eventually stall for strength and size gains. However, loading the spine under flexion (like a heavy sit-up) can be risky.

A safer and effective five-step progression strategy looks like this:

1. Isometric control: Hold a perfect plank for 45-60 seconds. Master the position.
2. Anti-movement with fatigue: Perform reverse crunches or dead bugs for high reps (20-30+), focusing on controlled eccentric lowering.
3. Anti-movement with load: Add weight to an anti-movement exercise, like holding a dumbbell while doing a dead bug or performing a weighted carry.
4. Movement with fatigue: Perform a cable crunch or leg raise for high reps, focusing on the concentric (crunching) phase.
5. Movement with load: Add significant weight to a crunch (e.g., holding a plate behind your head) for lower reps (5-8), ensuring perfect, one-vertebrae-at-a-time form.

7. A sample week of core training for 'Performance'

Here is a practical example of how to structure a core session if your goal is improved function and stability for other activities, like running or strength training. This session might be done 2-3 times per week.

• Anti-extension (Heavy): 3 sets of 6-8 reps of weighted dead bugs (hold a dumbbell). Rest 90 seconds.
• Anti-lateral flexion (Dynamic): 3 sets of 45-second walks per side of heavy suitcase carries. Rest 60 seconds.
• Anti-rotation (Stability): 3 sets of 8-10 reps per side of Pallof press with a hold at the end. Rest 60 seconds.
• Movement - Flexion (Isolation): 3 sets of 10-15 reps of cable crunches, focusing on a strong contraction. Rest 60 seconds.

This session combines heavy, stability-focused work with some isolated movement work. The rest intervals are longer to allow for high-quality, high-force contractions.

Living With Persistent Pain or a Weak Core?

If you have been trying to strengthen your core but are still experiencing back pain, or if you are unsure how to apply these principles safely, you may benefit from a personalised approach. Learn more about our back pain physiotherapy services in Port Macquarie.

Want personalised guidance?

If you would like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via an online telehealth consultation.

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