Not All Core Work Is Created Equal
This summer, I stepped away from endless random ab circuits and focused on three core movements that delivered real, noticeable results—stronger lifts, better posture, less soreness, and a more solid overall foundation.
Here’s what made the biggest difference for me:
-
Sit-Ups (done right)
-
Dragon Flags
-
KORSQUATS
And the real secret? Incorporating the KORBOARD into my training allowed me to push each of these moves harder—and smarter.
Let’s explore what I learned and how you can use these movements to enhance your core strength.
Why Focus on Just Three Moves?
There are hundreds of core exercises out there. But hopping from one random movement to another without a clear purpose leads to surface-level gains—not the deep, functional strength that impacts real life.
I picked these three moves because they target the anterior core, posterior chain, and stabilization muscles—everything you need to move better, lift more safely, and perform without limits.
According to a 2022 review in Frontiers in Physiology, core training can improve skill performance across various sports by enhancing stability, strength transfer, and reducing energy leaks during movement. Frontiers
1. Sit-Ups—When Done Right, They’re a Core Staple
What They Are
Sit-ups often get a bad rap, lumped in with ineffective "old school" exercises. But when performed correctly, sit-ups are one of the best ways to build dynamic core strength—especially targeting the rectus abdominis and hip flexors.
The key? Proper form and full-body engagement, not just flailing your torso up and down.
Why They Work
Sit-ups train dynamic trunk flexion, which plays a role in everyday movement—sprinting, kicking, even lifting a box off the ground. While they’ve fallen out of fashion in some circles, sit-ups (when done with control) challenge the core through a full range of motion, unlike static holds that focus mostly on bracing.
Dynamic core work targets the rectus abdominis and hip flexors more directly, and when performed with control, it can contribute to visible strength gains and real-world carryover. The key isn’t doing them fast—it’s doing them with intention.
How I Integrated the KORBOARD
I started doing sit-ups with my feet anchored under the KORBOARDs bar, creating a more natural and solid anchor point compared to using a partner or a random heavy object.
Benefits:
-
Feet stayed secure but flexible (not crushed like under a couch)
-
Board provided natural give and responsiveness
-
Better focus on smooth, full range-of-motion reps without yanking
Pro Tip:
Place a rolled towel under your lower back if you’re just starting—it helps maintain spinal neutrality and prevents "crunching" into the lower back.
2. Dragon Flags—The Ultimate Anti-Extension Challenge
What They Are
The Dragon Flag is one of the most advanced core movements in existence. Made famous by Bruce Lee, it targets the entire anterior chain—abs, hip flexors, lower back stabilizers—with a brutal focus on eccentric control.
The movement:
-
Start lying back with hands gripping behind your head (bench, floor, or KORBOARD).
-
Raise your entire body up in a straight line, shoulders anchored.
-
Lower yourself slowly and with control, keeping hips high.
Why They Work
Dragon Flags are the ultimate anti-extension exercise. They teach your body to resist arching at the spine—a critical skill when it comes to safe lifting, running mechanics, and protecting your lower back during explosive or heavy movements.
Because of the slow, controlled lowering phase, they emphasize eccentric strength—where muscles lengthen under tension. Eccentric training has been shown in multiple studies to improve muscle recruitment and control, especially in the core. Compared to static holds like planks, Dragon Flags demand full-body tension and coordination, making them an intense, but effective, way to train the entire anterior chain.
How I Integrated the KORBOARD
I used the KORBOARD as both an anchor and a dynamic surface:
-
Anchored my hands under the foot bar for support
-
Let my back rest lightly on the KORBOARD’s surface
This setup provided a significant stability challenge, requiring my core to work overtime to maintain proper form.
Pro Tip:
Start with negative-only Dragon Flags (lift up using knees tucked, straighten at top, lower slowly). Even a few controlled reps will activate your core intensely.
3. KORSQUATS—The Underrated Core-Powered Movement
What They Are
A KORSQUAT is a hybrid movement combining squat mechanics, posterior chain strength, and deep core stabilization.
The setup:
-
Lie flat on your back with your feet tucked under the KORBOARD’s back bar.
-
Engage your glutes and core.
-
Drive through your feet and lift your entire body up to a standing position.
-
Lower slowly back down with control.
It’s a true full-body movement that incorporates a surprising amount of core work, especially during the lift-off and lowering phases.
Why They Work
KORSQUATS demand core-to-glute coordination. Without a braced midline, you’ll either flop backward or fail to reach full extension.
This mimics the real-world functional need to generate power from your hips and core simultaneously—essential for sprinting, jumping, lifting, and protecting your lower back.
According to a 2022 review in Frontiers in Physiology, core training optimizes the transfer and overall control of motion and force to the terminal segment within athletic actions, leading to improved skill performance. Frontiers
How I Integrated the KORBOARD
This movement is designed for the KORBOARD.
The foot bar provided:
-
A consistent foot anchor point
-
The ability to fine-tune foot placement (wider, closer, etc.)
Bonus:
Performing KORSQUATS outdoors—on grass, after a little rain—added an extra challenge. The slight instability forced even tighter core engagement.
Pro Tip:
At first, focus on tempo—3 seconds up, 3 seconds down—before trying to move explosively. It’s about control, not speed.
Why These Moves Changed Everything for Me
Each move targeted my core from a different but complementary angle:
| Movement | Primary Focus | Secondary Focus |
|---|---|---|
| Sit-Ups | Dynamic Flexion | Hip Flexor Strength |
| Dragon Flags | Anti-Extension Strength | Upper Back Stability |
| KORSQUATS | Core-to-Lower Body Integration | Glute & Posterior Chain Power |
Together, they built:
-
Anterior and posterior chain resilience
-
Explosive strength
-
Better spinal control
-
Improved balance and coordination
And best of all? They carried over into everything—lifting heavier, feeling better, even sleeping better because my body wasn’t constantly overcompensating for a weak midsection.
Final Thoughts: Train Smart, Build Strong
Strength isn’t built by doing more—it’s built by doing the right things, consistently and intentionally.
This summer, simplifying my core work to three highly effective moves—and using the KORBOARD to level up my training—made the biggest difference I've felt in years.
If you want a real foundation for strength, mobility, and athleticism, don’t overcomplicate it. Pick challenging movements, master them, and use the right tools to keep progressing.
👉 Check out the KORBOARD here if you want to bring the gym to your backyard and elevate your core training.
Ready to get stronger from the ground up? It all starts here.
Feel free to leave any questions or share your experiences in the comments below. We'd love to hear about your progress and journey!