Real-Life Core Strength: Why Carries, Marching, and Standing Up Matter More Than Crunches

By: Bryce Hollinger, PT, DPT, OCS, Cert. MDT

When most people think about core strength, they think about crunches.

But real life does not look like crunches.

Real-life core strength is what helps you carry groceries, stand up from a chair, walk without losing balance, and stay steady when you move. Your core is not just there for workouts. It helps your body handle daily life. That is why the best core training often looks a lot more like everday movement and a lot less like traditional ab exercises.

Your core is more than your abs. 

Your core is not just one muscle, and it is not only the abs you can see.

It is a group of muscles that work together to support your spine, keep your body steady, and help you move well. That includes your abdominal muscles, back muscles, side muscles, and the diaphragm, which helps with both breathing and trunk stability.

That is important because core strength is not just about appearance. It is about support, balance, and control. 

When your core is doing its job well, daily tasks often feel smoother and easier. When it is not, things like lifting, walking, reaching, or getting up from a chair can feel harder than they should. 

Why crunches are not enough

Crunches are not bad. They are just only one small piece of the picture. 

Most daily movement does not happen lying on your back. It happens when you are standing, shifting your weight, carrying something, turning, or getting from one position to another. 

That is why good core training should do more than make your abs burn. It should help your body build strength and control in positions you actually use every day. 

Why standing up matters 

Standing up may seem simple, but it is one of the most important movements you do all day.

You stand up from the couch, the car, your desk, the dinner table, and the bathroom. Most people do it over and over without thinking about it, until it starts to feel difficult. 

Sit-to-stands are such a valuable exercise because they train that exact movement. They build strength in the hips and legs, while also teaching your trunk to stay steady and supportive. Instead of isolating one area, they train your body to work as a team. 

That is what makes them so useful. They build strength you can actually use. 

Why marching matters

Marching is another movement that looks simple but does a lot. 

The moment you lift one foot, your body has to balance on the other. Your trunk has to stay steady. Your hips have to help control the motion. Your body has to manage the shift in weight without wobbling or leaning too much. 

That kind of control matters in more places than people realize. Walking, climbing stairs, stepping over something in your path, and even getting dressed all require some level of balance and single-leg control. 

That is why marching can be such a smart and functional core exercise. It helps train the kind of stability your body uses every day. 

Why carries are one of the best real-life core exercises

Carries may be one of the most practical core exercises out there. 

Think about how often you carry things during the week. Grocery bags, purses, backpacks, laundry baskets, work bags, sports gear — real life is full of carrying. 

When you carry weight, especially on one side, your body has to work to stay upright. Your trunk, hips, shoulders, and postural muscles all have to help keep you balanced and in control. 

That is what makes carries so effective. They train your core in a way that feels natural, functional, and directly connected to everyday life. 

Why this matters for people with back pain

When people have back pain, they often assume they just need to strengthen their abs. 

But core training for back pain is usually not about doing more crunches. It is about helping the body move with better support and control. 

For many people, the most helpful core exercises are the ones that improve how the body handles daily tasks. That may mean standing up with better form, carrying weight without leaning, or feeling steadier while walking and turning. 

What better core training can look like

For many people, better core training looks like:

• standing up with control
• marching without losing balance
• carrying weight without leaning
• moving without holding tension everywhere
• building strength that feels useful in daily life

These exercises may not look flashy, but they are often the ones that matter most.

A simple way to think about it

If you want a stronger core, do not only ask, “Can I feel my abs working?” 

Ask questions like: 

Can I stand up smoothly?
Can I carry a bag without leaning?
Can I balance when one foot leaves the ground?
Can I move with control and confidence? 

That is the kind of core strength that carries over into real life. 

Bottom line

Crunches are not bad. They are just not enough on their own. 

Real-life core strength is about helping your body stay steady, supported, and efficient during the movements you do every day. Carries, marching, and standing up matter because they train strength in a way that is practical and useful. 

If your goal is to move better, feel steadier, and stay active, start by training your core in ways that look more like life. 

At LHM Physical Therapy Institute, we help patients build strength that supports real life. If pain, weakness, or balance problems are making daily movement harder, our team can help you improve stability, confidence, and function with a plan designed around your goals. 

References

George SZ, Fritz JM, Silfies SP, et al. Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021. Journal of Orthopaedic & Sports Physical Therapy. 2021. 

Sadeh S, Gobert D, Shen KH, Foroughi F, Hsiao HY. Biomechanical and Neuromuscular Control Characteristics of Sit-to-Stand Transfer in Young and Older Adults: A Systematic Review With Implications for Balance Regulation Mechanisms. Clinical Biomechanics. 2023. 

Ellestad SH, Holcomb TP, Swiergol AM, Holmstrup ME, Dicus JR. The Quantification of Muscle Activation During the Loaded Carry Movement Pattern. International Journal of Exercise Science. 2024. 

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