L

et’s talk about your core.

Not six-pack abs. Not “beach muscles.” I’m talking about the muscles that hold you up when you sit, stand, walk, run, lift, and live. Your core is kind of like your body’s built-in weightlifting belt… except it’s always on and you don’t have to awkwardly ask someone at the gym to help you take it off.

Here’s the problem: most people think building a strong core means doing a million crunches. And that’s just not it.

Crunches are like eating only chips and calling it dinner. Tasty? Sure. But not exactly well-rounded.

If your core isn’t strong, you’ll feel it everywhere—your lower back aches after long days, you feel “off” when you move, and your body just doesn’t fire the way it should.

Let’s fix that.

At Paradigm, we look at core training a little differently.

We train the core the way it actually works in real life—to resist and create movement in different directions. So we focus on:

• Extension and Anti-Extension (think arching and resisting that arch)
• Flexion (like a controlled crunch or dead bug)
• Anti-Lateral Flexion (resisting side bending—hello, suitcase carries)
• Rotation and Anti-Rotation (like medicine ball slams or Paloff presses)

When you train all these patterns, your core becomes bulletproof—and way more functional than just doing sit-ups.

Try these 3 simple exercises:

1. Dead Bug

Yes, it has a weird name. But it’s the ultimate anti-extension move and we do it all of the time at Paradigm. You’ll lie on your back, move opposite arms and legs, and work on control—not momentum. If you want to progress it try squeezing a physioball between your knees and forearms and try to pop it. Or simply throw a green or blue mini-band around your feet.

2. Front Plank with Shoulder Taps

Tapping your shoulders makes your body fight rotation and side-to-side sway. Way more interesting (and effective) than just holding still. Want to make it harder? Add a 25 or 45 pound bumper plate on your back while you do it.

3. Farmer’s Carries

Pick up something heavy in each hand, stand tall, and walk. It trains anti-lateral flexion—your obliques go to work just keeping you upright. If you’ve trained at Paradigm you’ve definitely done this exercise before. We love it so much we made it one of our core movements (pun intended) for Level Up.

Why this matters:

A strong, stable core makes everything easier. Lifting groceries, playing with your kids, crushing workouts, avoiding injuries—you name it. You’ll feel more solid, more powerful, and more confident moving through your day.

And let’s be honest… feeling strong just feels good.

You don’t need a fancy routine. You just need to start. Keep it simple. Do it consistently.

See you in the gym,
Joey Wolfe

PS: Want some help with this? Grab our 2-Week Unlimited Training Pass for just $49. You’ll get access to Team Training and Small Group Personal Training—we’ll coach you through smart, effective workouts (core included).
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