Building Core Strength for Better Performance, Stability, and Injury Prevention

If you’ve ever been told to “engage your core” during a lift but weren’t quite sure what that meant—this post is for you.

At Infinite Capacity Physical Therapy, we help CrossFit and functional fitness athletes in Portland, South Portland, Scarborough, and surrounding areas improve core strength so they can lift heavier, stay injury-free, and perform their best—inside and outside the gym.

Let’s talk about what your core actually is, why it matters, and how you can build a stronger one.

🧠 What Is “The Core,” Really?

When we say “core,” we don’t mean just your abs.

Your core includes:

• Abdominals

• Obliques

• Low back muscles

• Diaphragm (the breathing muscle)

• Pelvic floor (in both males and females)

• the Glutes and Hip Flexors can also be included due to their role in moving and stabilizing the pelvis

Together, this group of muscles forms a cylinder of support around your spine, pelvis, and hips. Think of it as your body’s natural weight belt.

💪 Why Core Strength Matters for Lifters

Strong core = better performance AND fewer injuries.

In CrossFit and functional fitness, a strong core helps you:

• Brace properly during squats, deadlifts, and Olympic lifts

• Transfer power from your midline to your legs and arms efficiently

• Maintain control and balance during gymnastic movements

• Reduce the risk of low back pain and pelvic issues

Whether you're training CrossFit or training for a triathlon, a solid core is your foundation for progress.

🚨 Common Signs Your Core Isn’t Doing Its Job

• Your back hurts during or after lifting

• You arch your back during overhead movements

• You struggle to maintain midline stability under fatigue

• You “leak” power, urine, or gas during lifts or feel unstable under load

Sound familiar? That’s your body telling you it’s time to dial in your core work.

🏋️‍♀️ 3 Core Training Tips for CrossFit Athletes

1. Train Core Stability, Not Just Functional Movements

Focus on movements that teach your body to resist movement, like:

• Dead bugs

• Bird dogs

• Plank variations

• Pallof presses

These build strength that transfers directly to lifts.

2. Integrate Breathing and Bracing

Learning to breathe and brace through your belly —not your chest—creates 360° tension. This protects your spine and improves power output.

If you're not sure what this feels like, we teach this technique during workshops and in 1-on-1 sessions at our South Portland clinic.

3. Train Anti-Rotation & Single-Sided Stability

Lunges, suitcase carries, and single-arm kettlebell holds challenge your core in a functional, real-world way. These help you stay stable when the workout gets fast and heavy.

🩺 What We See at Infinite Capacity PT

Many of the athletes we treat come in with low back pain or nagging hip issues. Often, the root cause is a lack of core muscle strength and/or endurance.

We help athletes across Portland, Falmouth, South Portland, Scarborough, and Cape Elizabeth:

• Identify weak points

• Improve bracing techniques during functional movements

• Build a core that supports high performance

Whether you’re recovering from an injury or looking to PR your lifts, we’re here to help.

🎯 Ready to Build a Core That Works As Hard As You Do?

You don’t need more crunches or kegels—you need a plan.

✅ At Infinite Capacity Physical Therapy, we help athletes build true core strength for long-term success.