Most ab workouts focus on burning your abs or chasing soreness. These core workouts are built around how the body actually works. Instead of repeatedly bending or twisting the spine, they train the core to control movement, support posture and protect the lower back during training and everyday life. My core workouts includes anti extension, anti rotation and controlled rotation exercises because these are the patterns your core relies on to keep you stable when you lift, run, jump and move. Training the core in all planes helps you stay stacked through the ribs and pelvis, transfer force efficiently and avoid relying on the wrong muscles for stability. When the core is not trained properly, the body looks elsewhere for support. This often shows up as tight or overworked hip flexors and a constantly sore or stiff lower back. Instead of the abs doing their job, the hip flexors grip to hold the pelvis still and the lower back arches to create tension. Over time this leads to strain rather than strength. By improving core control in all planes, these workouts allow the hips to move freely and the spine to stay supported without excessive load. The result is better posture, cleaner technique in your main lifts and strength that carries over into everything else you do, not just onto the mat. These sessions are short, focused and designed to be added onto the end of your main training or used on their own when you want to work on core strength without fatigue. Progress comes from better control and quality of movement, not from rushing reps or chasing exhaustion.