Why More Core Strength Isn’t the Secret to Inversions

You’ve probably heard it again and again: “If you just had a stronger core, your handstand would work.” If that were true, every gym rat with abs of steel would be floating into handstands all day. But they’re not.

Maybe you’ve cranked out endless sit-ups, survived marathon plank holds, and sweated through burpees, only to try to kick up and still feel shaky upside down. That’s because inversions aren’t about building the strongest core in the room. They’re about learning how to use the core strength you already have. 

In this article, I’ll break down:

• What core engagement really is
• How to train it on the floor before going airborne
• And explore how this new way of using your existing strength makes your handstands, headstands, and forearm stands more stable and repeatable.

You might even find yourself casually popping into pincha during your next walk on the beach! (Also, if your shoulders feel tight AF, check out this blog article about opening up your shoulders before you go upside down!)

What Core Engagement Really Means

Your core isn’t just your abs. It’s a complex system of tissues that includes your spinal stabilizers, obliques, hip flexors, deep back muscles, glutes, and even shoulders. Together, they create a stable foundation that supports your body, especially when you’re upside down.

For most people, the missing piece isn’t more strength. It’s knowing how to use the muscles you already have and coordinate them as a unit. By learning to connect your ribs, pelvis, and shoulders, you turn separate muscle groups into a single, responsive system.

When your core functions as a whole, inversions feel lighter, more controlled, and repeatable. Handstands, headstands, and pincha stop relying on luck or guesswork and become movements you can practice with confidence. Awareness and connection matter far more than the number of crunches you can do!

Train It On the Floor First

It’s tough to figure out how to engage your core once you’re upside down (let's face it, it's hard to just breathe up there!). That’s why the best place to start is on the floor. Ground-based drills let you explore engagement without the added challenge of balancing in the air.

Here are some of my favorite drills for training core engagement for inversions:

• Low Back Flatten / Constructive Rest Drill
  Lie on your back in constructive rest position: feet flat, tailbone curling forward, and shoulders softened. Inhale and let your spine arch naturally, then exhale, curl your tailbone forward, draw your front ribs toward your pubic bone, and press your lower back fully into the mat. Repeating this teaches your body to counteract the natural arch that happens when upside down, helping your core stay stable and engaged.
• Tuck Entry Drill
  From the same position, lift your shoulders slightly, and bring your lower legs parallel to the floor. Tap your toes to the mat and then pull your knees toward your chest again while pressing into the backs of your arms. You can lift your hips a small amount as long as your lower back stays pressed into the mat. This drill primes your core and body awareness for entering inversions through a tuck, making the movement feel intuitive when you lift off the floor.
• Split-Leg / Leg Hover Drill
  From the same position, reach your arms towards the bottom of your mat and lift  your shoulder blades off the mat, press your lower back into the mat and lift both legs toward the ceiling. Slowly lower one leg at a time towards the ground, alternating slowly while keeping your core fully engaged. This trains your body to maintain stability while the legs move independently, which is exactly what you need for split-leg entries, kick-ups, and headstand or handstand entries.

These drills emphasize integration over isolation. Instead of focusing solely on improving your Baywatch-style abs, you are training your entire core to work together in a coordinated, efficient way that so when you go upside down, your body already knows the shape it needs to stay safe and stable.

Ready to Try It for Yourself?

Follow my 10-minute core warm-up and feel how your existing strength can finally start working for you. These drills aren’t about building bigger abs. They’re about learning to connect your ribs, pelvis, and shoulders into one coordinated system that supports your handstands, forearm balances, and headstands. You’ll notice more control, steadiness, and confidence the moment you go upside down.

This is your chance to stop guessing and start moving with ease. Your body already has what it takes, you just need to unlock it.