“The problem with modern core training isn’t just about doing the wrong exercises – it’s about fundamental timing,” states Michele Bond, M.S., whose pioneering research in the International Journal of Exercise Science has revolutionized our understanding of core function. As a contributing author to “Fascia, The Tensional Network of the Human Body – 2nd Edition” and a Kinesiologist with over two decades of experience, Bond has uncovered critical flaws in traditional core training approaches.
“Everyone’s talking about core strength, but they’re missing the most crucial element: core timing,” Bond explains. Through her proprietary assessment system, The Kinesiogram™, she discovered that the sequence and timing of core muscle activation matter far more than raw strength.
The research that started it all focused on back pain, revealing a fascinating connection between core timing and movement quality. “What we found was revolutionary,” Bond shares. “It wasn’t that people with back issues had weak cores – their inner core muscles weren’t firing at the right time.”
This timing aspect has been largely overlooked in the fitness industry’s rush to promote visible abs and superficial core strength. “The visible ‘six-pack’ muscles aren’t the real story,” Bond emphasizes. “There’s an intricate orchestra of deeper muscles that need to activate in precise sequence before any movement occurs.”
Through extensive clinical observation, Bond has identified that most popular core exercises actually reinforce poor timing patterns. “When someone performs typical core exercises without proper sequencing, they’re essentially training their body to move inefficiently,” she explains. This insight led to the development of her specialized core training protocols within The Kinesiogram™ system.
A recent client case exemplifies this principle perfectly. Despite having visibly strong abdominal muscles, they struggled with persistent back pain during workouts. Through Bond’s assessment, it became clear their core timing was off – the outer muscles were engaging before the critical inner unit had activated.
“Think of your core like a symphony orchestra,” Bond illustrates. “The deep stabilizing muscles are the conductor, setting the timing for everything else. Most training programs jump straight to the loud instruments (visible abs) without establishing the conductor’s rhythm first.”
The implications of this research extend far beyond just core training. Bond’s work shows that proper core timing transforms overall movement efficiency. It enhances power generation in sports performance, plays a crucial role in injury prevention, maintains back health, and improves exercise performance across all disciplines.
“Currently, I’m preparing new research focusing specifically on core timing patterns,” Bond reveals. “The preliminary findings suggest that timing may be even more crucial than we initially thought, especially when it comes to injury prevention.”
The solution isn’t simply adding more core exercises to your routine. Through The Kinesiogram™, Bond assesses individual movement patterns and core timing sequences to develop targeted interventions. “We need to retrain the nervous system to activate these muscles in the right order,” she explains.
This approach represents a significant departure from traditional core training methods. Instead of focusing on endless crunches or planks, Bond’s method emphasizes establishing proper activation patterns first, then building strength on that foundation.
“One of the most rewarding aspects of this work is seeing the transformation in people who’ve struggled with core-related issues for years,” Bond shares. “When we get the timing right, everything else falls into place – movement becomes more efficient, pain decreases, and performance improves.”
The implications of proper core timing extend beyond exercise performance. Bond’s research indicates that it affects daily activities, posture, and overall movement quality. “Your core is involved in everything you do, whether you’re aware of it or not,” she notes. “Getting the timing right changes everything.”
For those struggling with traditional core training or dealing with persistent movement issues, understanding core timing could be the missing piece. “It’s not about how many crunches you can do,” Bond emphasizes. “It’s about whether your core is activating in the right sequence for optimal movement.”
Ready to discover the true secret to effective core training? Visit www.michelebond.com and sign up for the mailing list to learn about proper core activation patterns and receive notification about the upcoming online training community launching in early 2025. Transform your understanding of core training and movement efficiency.
