Give Me 5 Minutes. Your Core Will Thank You. — Key Takeaways
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Give Me 5 Minutes. Your Core Will Thank You.
GMB Fitness (Praxis)5mJun 7, 2026
Watch the originalYour core's primary job is resisting rotation and transferring force, not just flexing forward like in crunches, which is why people with visible abs still injure their backs doing simple tasks.
Key takeaways
Use time-based circuits (1 min/exercise, 3–5 rounds, 2x/week) for core rotation work
Use time-based circuits (1 min/exercise, 3–5 rounds, 2x/week) for core rotation work
- Time-based sets ensure equal bilateral work and remove the temptation to cut reps short when fatigued.
- 3–5 rounds in circuit fashion twice weekly provides sufficient volume without excessive recovery demand.
Progress plank cross-body knee touch in three stages: knees+forearms → knees off ground → full push-up position
Progress plank cross-body knee touch in three stages: knees+forearms → knees off ground → full push-up position
- Each stage increases anti-rotation demand by reducing base of support, giving immediate feedback if hips shift.
- Hip sway is the key failure signal — if it appears, drop back one stage rather than pushing through.
Crab toe tap trains rotation AND spinal extension together — rare in standard core work
Crab toe tap trains rotation AND spinal extension together — rare in standard core work
- Opens the anterior chain while activating cross-body rotators, directly transferring to throwing, swinging, and reaching behind you.
- Varying tempo on the movement builds balance and control beyond just strength.
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In this video
- 1mThe test
- 1mWhat your core is actually for
- 1mPlank Cross-Body Knee Touch
- 2m3-Point Cross-Body Low Reach
- 3mCrab Toe Tap
- 4mHow to practice all three
- 4mBonus Move
“The core's real job is to resist rotation and transfer force. And just doing crunches isn't going to help.”
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