Quick coaching tips from Rotem
Short pieces of coaching you can use straight away — how to actually feel your core, what your glutes are doing in a squat, and two habits worth starting this week.
How to find your core
"Your core sits underneath. The second before someone punches you in the stomach — that brace? That's your core switching on."
The trick to finding your core is that flinch. Imagine the half-second before a punch lands: everything tightens and braces automatically. That reflex is your core. Practice switching it on and off until you can find it on demand — do it as many times as you need.
Once you can feel it, you can train it. A strong core holds up your posture, protects your lower back, and quietly powers every other movement — it's the base under every exercise you'll do.
Train your core with RotemMore quick tips
Supplement with creatine
It's the most-researched supplement out there — it helps your muscles repair and perform better. A simple daily habit with real science behind it.
Track your water
Most people are walking around mildly dehydrated. Write down how much you actually drink for a few days — you'll be surprised, and your training will thank you.