{"id":583103,"date":"2026-07-13T09:35:26","date_gmt":"2026-07-13T09:35:26","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/583103\/"},"modified":"2026-07-13T09:35:26","modified_gmt":"2026-07-13T09:35:26","slug":"the-20-minute-deep-core-workout-a-sports-performance-coach-swears-by-for-longevity-and-functional-strength","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/583103\/","title":{"rendered":"The 20-Minute Deep Core Workout a Sports Performance Coach Swears by for Longevity and Functional Strength"},"content":{"rendered":"

There’s nothing wrong with training for aesthetics. After all, a set of six-pack abs is a major flex (pun intended). But there’s a big difference between training your “show” muscles and your “go” muscles. The core is responsible for stabilizing your spine, keeping you balanced and stable during everyday movement, and transferring force between the upper and lower-body. Safe to say, training your midsection is meant for a lot more than making you look good without a shirt on. Ab exercises have their place, but training the deep core muscles helps build the strength<\/a> and durability meant to carry you through daily life.<\/p>\n

“If you train for aesthetics, you get good at isolated flexion,” says Carmen Del Mastro<\/a>, CSCS, sports performance coach for Unrivaled<\/a>, the United States’ flagship 3-on-3 professional women’s basketball league featuring top WNBA players. “If you train for function, you build bracing, rotation control, and positional ownership under speed and load. That’s the difference between looking athletic and actually expressing force.”<\/p>\n

It might look good, but a six-pack isn’t a reliable indicator of strength or performance. Adding functional core exercises into your training, whether sprinkled into your workouts or saved for a focused finisher, builds athleticism in a way that translates outside of the gym. Not only will you feel more like an athlete, but functional core training also supports<\/a> longevity, delivering physical benefits that help maintain independence as you age.<\/p>\n

Below, Del Mastro shares a functional core<\/a> workout designed to make you move better, feel stronger, and actually use that strength where it counts.<\/p>\n

Related: The One Kettlebell Exercise a Physical Therapist Recommends for Men Over 50 to Build Functional Core Strength<\/strong><\/a><\/p>\n

Functional Core WorkoutHow to Do Zercher March\"Zercher<\/p>\n

Zercher March<\/p>\n

    \n
  1. \n

    Hold a barbell in the crook of your elbows with elbows tucked close to your torso.<\/p>\n<\/li>\n

  2. \n

    Lift one knee at a time, marching in place and driving knees up, while keeping your torso upright and core tight.<\/p>\n<\/li>\n

  3. \n

    Perform 4 sets, marching for 20 to 30 seconds.<\/p>\n<\/li>\n<\/ol>\n

    How to Do Stability Ball Plate Rotations<\/p>\n

    “Most athletes confuse rotation with just twisting harder, when in reality, if you can’t control rotation, you can’t safely produce it,” Del Mastro says.<\/p>\n

      \n
    1. \n

      Set up with your back on a stability ball and feet flat on the floor with knees bent, holding a weight plate in front of your chest.<\/p>\n<\/li>\n

    2. \n

      Rotate your torso to one side, keeping your hips square and controlled.<\/p>\n<\/li>\n

    3. \n

      Return to center and rotate to the other side.<\/p>\n<\/li>\n

    4. \n

      Perform 4 sets of 10 reps in each direction.<\/p>\n<\/li>\n<\/ol>\n

      How to Do Bird Dog Drop Catch Row\"Bird<\/p>\n

      Bird Dog Drop Catch Row<\/p>\n

        \n
      1. \n

        Start in a tabletop position on a bench or other elevated surface. Extend one leg behind and the opposite arm down towards the ground.<\/p>\n<\/li>\n

      2. \n
      3. \n

        Row it back toward your torso. Drop it and extend your arm down again to catch it.<\/p>\n<\/li>\n

      4. \n

        Perform 4 sets of 6 reps on each side.<\/p>\n<\/li>\n<\/ol>\n

        How to Do Suitcase Carry\"Suitcase<\/p>\n

        Suitcase Carry<\/p>\n

          \n
        1. \n

          Hold a dumbbell or kettlebell in one hand at your side, standing tall with shoulders back.<\/p>\n<\/li>\n

        2. \n

          Walk forward, keeping your torso upright and resisting leaning toward the side the weight is on.<\/p>\n<\/li>\n

        3. \n
        4. \n

          Perform 4 sets, walking for 20 yards each time.<\/p>\n<\/li>\n<\/ol>\n

          Related: How Structuring Your Lifts Correctly Can Drastically Accelerate Your Fitness Progress<\/strong><\/a><\/p>\n

          This story was originally published by Men’s Journal<\/a> on Jul 10, 2026, where it first appeared in the Fitness<\/a> section. Add Men’s Journal as a Preferred Source by clicking here.<\/a><\/p>\n