A BIG Mistake In Core Training

For years, one of the most common cues in both rehab and fitness has been simple: “draw your belly button in,” “activate your transverse abdominis.” The logic seems sound. If the deep core muscles stabilize the spine, then isolating and strengthening them should reduce low back pain.

But newer research and a better understanding of how the body actually works, are starting to challenge that idea.

A recent randomized controlled trial compared two approaches in people with chronic low back pain during Pilates training. One group was instructed to actively contract the abdominal wall, following the traditional “core activation” model. The other group was told to keep the abdomen relaxed and allow movement to occur more naturally. The results were subtle but meaningful: the group that kept their abdomen relaxed showed slightly better improvements in disability, along with similar or potentially better outcomes in other measures.

That may not sound like a dramatic difference, but it points to a much bigger issue in how we think about core stability.

The traditional model assumes that stability comes from tightening the core, particularly the transverse abdominis. However, research continues to show that the role of these muscles in chronic low back pain is not as clear-cut as once believed. In fact, people with chronic low back pain often demonstrate increased muscle activity rather than a lack of activation. In other words, the problem may not be that people need to turn muscles “on,” but that they are already working too hard.

When we constantly cue people to draw in or brace, we can actually reinforce this overactivity. This creates more stiffness, increases the energy cost of movement, and often limits how well the body can move as a whole. Bracing is often reserved for foundational core stability where we are deliberately trying to limit movement and/or when we are lifting quite a bit of weight and needing to stabilize the body (think of a heavy overhead press or deadlift).

Instead of improving stability, it can lead to more rigid, less efficient movement patterns.

Real stability doesn’t come from holding tension. It comes from timing.

Your body is designed to anticipate and respond to movement demands automatically. This is what we refer to as reflexive stability. Muscles turn on and off at the right time, in the right sequence, without conscious effort. When we override this system with constant bracing, we interfere with the body’s natural ability to organize movement.

This is where the idea of “relaxing the abdomen” becomes important. It doesn’t mean becoming loose or unstable. It means reducing unnecessary tension so the body can coordinate more effectively. When excessive guarding decreases, movement becomes more fluid, load is distributed more efficiently, and the system works as a whole rather than in isolated parts.

This concept aligns closely with what we see in approaches like Myofascial Integrated Movement. Instead of focusing on isolating a single muscle, the goal is to improve how the entire system functions together. Breathing plays a major role in this process, influencing core pressure, rib cage mechanics, and even the nervous system’s perception of safety. When breathing improves, the body often finds better stability without needing to consciously draw in or bracing.

Equally important is learning how to release unwanted tension. Many people dealing with chronic pain are stuck in patterns of over-activation, where muscles are constantly working harder than necessary. Teaching the body to let go of this excess effort can be just as powerful, if not more so, than trying to add more strength.

From there, movement becomes more integrated. Instead of isolating the core on the floor, training shifts toward patterns that involve the hips, shoulders, and trunk working together. These integrated, often diagonal movements better reflect how we actually move in life. Stability is no longer something you hold; it becomes something you express through movement.

The takeaway from this research isn’t that core training is useless. It’s that how we approach it matters. Trying to isolate and constantly activate the abdominal wall doesn’t reflect how the body naturally stabilizes itself. In many cases, it may even reinforce the very patterns contributing to pain.

A more effective approach is to help the body move better as a system, improving coordination, restoring natural timing, and reducing unnecessary tension. When that happens, stability doesn’t need to be forced. It emerges.

In the end, the goal of core training shouldn’t be to feel your abs working harder. It should be to move more efficiently, adapt to different demands, and build a body that can handle real life.

Join us for MUCH MORE NEW information about the science of low back pain and how to create smarter programs at our upcoming FREE webinar May 19th HERE