13/02/2026
Twisting and lifting causing pain or feeling weak? It’s likely your core is not transferring load effectively, not that you have ‘weak abs’
The core’s real role is to transfer and control force, usually from the lower limbs to the upper body, and especially during rotation and pressure changes.
Think closing a car door, lifting a child, going for a walk, pulling a wheelie bag!
Trunk stability improves when the core is trained reflexively within movement — not just in isolation.
Try this standing cable row
👉 This exercise challenges anti-rotation + rotation simultaneously.
👉 improves load transference from lower limbs to upper limbs
👉 strengthens the diagonal myo-fascial chains connecting hips with shoulders via abs, pecs, lats, glutes and thoraco-lumbar fascia
👉 integrates diaphragm with pelvic floor (especially if you exhale on the pull and inhale on the release)
👉 trains coordination of pressure changes within the abdominal and pelvic cavities (vital if you struggle with pelvic organ prolapse or leaking)
So next time when you head to the mat for your core work, take a detour to the cable machine, or just hang up a resistance band from a coat hook 💡!
Share or save this post to remind yourself this weekend to train movement, not muscles!
Real strength for real life 👌
Need help with more functional core exercises? Drop a comment or ping me a DM
