Why Building Core Strength with Micro-Habits is Better than Crunches

Have you ever hyped yourself up about that summer six-pack? You started off crunching your stomach every day, but to your surprise, nothing changed. Then you gave up just as fast. The six-pack became the never-realised, but still coveted, dream.

Building core strength is a lifelong process, not a 3-week makeover. If you want to have those swimwear model abs, you need consistency.

However, I am not trying to scare you into crunching your abs 100 times per day for the rest of your life. You also don’t need to aim at beating the world record of holding a plank.

There are better, easier, and more enjoyable ways to strengthen your core and get those summer abs.

First Things First - Stop Showing Off

Googling “core workout” or “flat abs exercises” is easier than ever. Videos, articles, guides – name it, you have it. Walk into any gym, and you will see it all – people swinging their legs performing “scissors”, hanging from the pull-up bar while whipping their legs in the air, or trying to show off with Bruce Lee-level core exercises. And most of them done poorly.

Even with all the knowledge we have access to, reps and “great looking exercises” still beat the boring, slow-paced quality work. Why? Because ego loves impressive reps more than boring precision.

The effect? The wrong muscles are engaged in the wrong way. Hip flexors are worked more than the muscles of the abdomen, and the spine is under too much load, contributing to back pain. Strong flat abs? Nowhere to be found.

Workouts are good for us, you may think. Yes, they are. But poor programming and poor execution are not. 

So let’s start building your core strength by being humble.

Build Micro-Habits to Build Your Abs 

Before you hype yourself up, buy a matching workout set and a pair of cute grip socks – take a deep breath. You don’t need a one-year Pilates membership (yet).

Step #1: Build a daily habit.

Pick a time you can realistically stick to. Build consistency before you build your workouts. You can start with one exercise if that’s all you can currently afford.

Step #2: Be basic.

Skip the flashy exercises. Master the basics. Focus on the boring, but effective, work.

Step #3: Create a simple routine.

Come up with a few exercises that you can safely perform by yourself at home. Keep it short and easy to remember. (You can discuss this with your trainer or join one of my programs for a tailored approach.)

Step #4: Add proper nutrition.

Once your routine becomes automatic, shift your focus to building healthy habits in the kitchen. Exercises may strengthen your core, but eating well is what makes them more visible.

Step #5: Join a Pilates class. (If you really want to.)

Training with a professional has its own benefits. If you plan to join a Pilates studio or other type of fitness class, ensure it fits your long-term schedule. Consistency beats intensity every time!

Why 100 Crunches a Day Will Not Help

For a moment, let’s take the boredom of doing 100 crunches out of the equation. Let’s assume that you can watch Netflix and flex your way through the entire episode.

The good old sit-ups still primarily work one muscle of the abdomen – the rectus abdominis. Other muscles will be relaxing alongside your brain, enjoying the Netflix show.

Even if you push yourself hard enough and finish the crunch marathon, your “deeper core” will still be underworked and weak.

So forget this old school method. Let’s look at the whole picture.

What Exercises Can Build Core Strength

You may think that I am biased, being a Pilates instructor, but I will say this anyway – Pilates exercises are the best way to build a strong, balanced, and functional core. BUT. They are great only if you do them properly. 

Following the recent “Pilates boom,” this 100-year-old method has become a hype. A trend. Now every other person is a Pilates instructor, or attends it often enough to give you a piece of unsolicited advice.

If you’re planning on hiring an instructor or joining a class, make sure they know what they're doing. Choose instructors who understand biomechanics, not just choreography.

(Looking for a perfect studio? Read more in this article.)

If I had to pick, I would start by learning how to properly engage the transversus abdominis muscle – your natural corset – which holds your waist strong and tight. 

My top three exercises that can teach you how to work it:

• Breathing (brace on exhale)

• Toe taps (brace while tapping the floor)

• Dead bug (brace while extending your limbs)

Each time you engage the muscle, think of tightening the belt around your waist, not just sucking your belly in. It should feel like an actual corset being wrapped and tightened around your body.

You can use these three exercises to start your strong core journey today.

Side note: My personal favourite? Definitely all forms of Pilates roll-up.

Not only does it build a strong and functional core, but it also improves spine mobility. And it feels great! (If you're a beginner, I would recommend starting with a 1:1 type of training to ensure safety and proper form.)

The Key to Using Micro-Habits to Build a Strong Core

Start small. Micro-habits are called “micro” for a reason. They should be brief. Feel easy. Be enjoyable. 

Doing 10 minutes of high-quality Pilates every day can build a much stronger core than a 1-hour ab workout done once in a while, with poor form, and filled with exercises you dislike.

And forget showing off. For now.

Focus on basics, precision, and habits, then flaunt your abs once chiseling is done.

Consistency builds the core. Ego doesn’t.

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Need more support and guidance in creating your workout routine? Here’s how my CORE systems can help:

→ Subscribe to CORE for weekly habit & lifestyle guidance

→ Join my self-paced HABIT program

→ Work with me 1:1 to get personalised Habit & Lifestyle Coaching

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