Integrity Training Systems

Michelle came to Integrity Training Systems and found something she didn’t expect: strength, confidence, and a gym experience she actually looks forward to.

At 61, she’s proof that it’s never too late to start getting stronger.💪💪💪

Your first session is FREE but you have to take the first step…. DM us or call or text 636-299-2208 today to book your free session.

Do you train your abs… or do you train your core? 🤔
There’s a massive difference.

Abs are often trained for aesthetics.
The core is trained for performance, stability, strength, and longevity.

And if you care about moving well, lifting heavy, staying athletic, and protecting your spine, you need more than crunches and sit-ups.

Core Stability + Core Strength = Better Spinal Control + Greater Injury Resistance 🛡️

Here’s what that looks like in practice:

1️⃣ Kneeling Stability Ball Pallof Press
Core Stability

This is total-body tension. You’re resisting rotation and lateral pull while balancing on an unstable surface, forcing the deep stabilizers of the spine to fire immediately.

There’s no room to fake this movement.

2️⃣ Dragon Flag
Core Strength

This is raw strength, leverage, and control. It’s you vs. gravity, requiring the entire anterior chain to work together while keeping the hips locked and the spine neutral.

The takeaway:
If you want an athletic, resilient body, stop chasing only the six-pack.
Train your core to handle instability, resist force, transfer power, and protect your spine under pressure.

Your core is not just for looks.
It’s your foundation.

🔥 Want more performance-based training tips?

Follow , save this post for your next core session, and train with Mike to build a stronger, more resilient body.
📞636-299-2208

AthleticPerformance