Fitness Myths Debunked: The Myth of the Perfect Workout


Strength training is very important in terms of core muscle strength, which takes place from the beginning to the continuation of many sports and should be acquired as one of the most basic skills of the athlete. But they can also be quite difficult.

Well, in this context, as many sports that require core muscle strength can be brought to the fore, on the other hand, you can also ask yourself the question of which sport does not require core muscle strength.

Well, let’s take a closer look at the article in which detailed explanations are given in response to the questions, accompanied by sports that require and do not require core muscle strength!

What Sports Require Core Strength?

Which Sport Does Not Require Core Muscle Strength


In addition to being a sport with complete training content, tennis can be seen as a simple sport, according to many outsiders, as a sport in which the athlete keeps all his muscles working in a synchronized way. 

However, the athlete, who remains active throughout the sport, needs the wrist and arm strength to hit the ball with sufficient power and speed, with the right grip of the racket, as well as having full power in the foot and leg by running from the net to the other end of the field to complete his hits in the best way and to respond to the serves while constantly following the ball.

This means that the athlete exercises his entire body at a high level, and tennis, as a sport that requires core muscle strength, is also in this order.


On the other hand, hockey, where there are types such as ice hockey, grass hockey, and skating, is a sport that requires a great deal of power for the athlete. Players on the big and wide hockey field need core muscle strength in general, as well as arm and leg strength, to constantly engage in physical contact and try to score goals as the main aim.

Supportively, core muscle is important for strong athletes in terms of being fast enough to move all over the field and being a sniper to score goals and being a good balance master for possession.


Among the sports, gymnastics, which requires the most flexibility, is one of the sports that is not expected to be on this list and is underestimated in terms of core muscle strength.

However, contrary to popular belief, gymnastics, as detailed below, includes rotations, somersaults, routines, and acrobatic movements, and core muscle strength is very important, which can meet the strength, rhythm, balance, flexibility, and agility that the athlete needs to exhibit the highest performance.


Soccer as a world sport, on the other hand, is a sport on the list where the athlete needs superior performance in resistance, in other words, core muscle strength, by keeping the player’s whole body active for 90 minutes or even more.

Martial Arts

As another sport on the list, each branch of martial arts is a kind of sport that requires core muscle strength. The athlete is expected to be resistant and strong in terms of muscles, as it requires muscle strength in many subjects, from breaking the board to kicking, blocking to balancing in the right position.

Which Sport Does Not Require Core Muscle Strength?

We know that many sports that require core muscle strength can be created, but which sport does not require core muscle strength? Here is the list;


Snorkeling, where basic swimming skills are sufficient and not requiring any specialist or special training, is diving which is mostly done in rocky areas within 1 to 4 meters of water. The difference from basic diving is that it is a surface dive that swimmers do without the need for a tube and without going deep into the water. 

In this context, it is a sport where the swimmer, who only needs an underwater mask and snorkel as equipment, swims underwater with very little effort and does not need general core muscle strength in this context.


Golf, which is on the list and has been very popular throughout history, is a sport that does not require the athlete to have a high level of muscle strength and endurance, although it requires a strong and balanced stroke to ensure that the ball enters a certain hole.

Moreover, as golf is played in a natural environment, there are also areas where mini golf courses have increased and in this context, sports require much less effort.

Accordingly, unlike many physical sports, golf is a type of sport that needs the athlete’s high concentration, focus, and practical thinking rather than muscle strength. In this context, it is included in the list of sports that do not need core muscle strength.

Darts or Target Shooting

As a sport that emerged mainly in the Middle Ages for the training of archers, darts began to be played for the first time in England. The main purpose of this sport is to try to get the highest score with the dart arrow thrown toward the board, in other words, toward the target.

Similarly, target shooting is a very rooted sport in history and is similar to darts.

In this direction, when these two sports branches are considered, although arm strength is needed to ensure the balanced and perfect grip and shooting of the bow and arrow, it requires less effort and core muscle strength than the sports branches mentioned above. At this point, the most important thing in these sports branches is quick thinking, good aim, and strategic intelligence.


Although the athlete needs core muscle strength for jogging or running, the athlete does not need full muscle strength for a lighter and effortless sport such as walking. In this context, walking, which does not require any special training, is a kind of sport that people of all ages and physiques can do.

Does Gymnastics Require Core Strength?

Gymnastics, which is also on the list above, is a professional sport that is trained from a very young age and, at the same time, requires special training and expert supervision. Accordingly, this is the key point of taking inclination from a young age in this sport where almost the entire muscle system of the body works; early development of muscles and becoming flexible and durable.

Eventually, yes, core muscle strength is required for each sub-branch of gymnastics.

In the context of gymnastics, which requires flexibility in all areas of the body, especially in the arms and abdominal muscles, strength exercises should be applied for a person to carry his mass in the best way and to perform acrobatic movements by doing somersaults regarding the factor of balance. 

That is to say, within the scope of gymnastics classes, these strength exercises can be carried out within camps or programs depending on the type and athlete.

In the early stages, these muscle development programs are necessary for the development of the general musculature, and it may also be necessary to perform special exercises for the developing muscles to become stronger and more durable in the athlete’s body as time goes on.

While aiming to strengthen all the muscles of the athletes in basic and general strength exercises, the athlete is trained by drawing attention to the shoulder muscle as well as the abdominal and arm muscles mentioned above. Of course, all this process can cause great aches and pains during the strengthening and stretching of the muscles in the athlete, and as a result, the combination of muscle strength with technique allows them to show excellent performances.

As another subject, physical posture and position, as one of the most important points of gymnastics, is also a condition that requires the core muscle strength of the athlete.

Do You Need Core For Soccer?

First of all, as a sport where 90 minutes and even plus times are included and where there is a continuous activity, soccer is a sport that requires extreme muscle strength, endurance, and resistance.

The strength training that many young and novice players receive from the very beginning is important in terms of ensuring that the player results in wins during the double fight, and is also necessary for the soccer player to increase his performance in stance and direction changes by developing the muscle strength at the highest level, eccentrically, and reactively.

In addition, in soccer, where injuries occur frequently, the athlete should have the well-developed core muscle strength to at least minimize the damage of these injuries. In addition, a soccer player with good muscle strength can recover quickly after injury and quickly fill the lack of performance in this direction.

In addition to these, the core is a necessary factor to improve sprint and perform well in soccer. The soccer player must be able to maintain the strength he has during the match, and he must be able to show this strength with his best performance on the field during the game.

On the other hand, in soccer, core muscle strength is required and plays a key role in situations such as the player’s fast running, jumping, sudden displacement, moves such as (long-middle, free, or headshot) shooting the ball, fighting with the opponent, that is, in the movement requirements. 

Does Swimming Require Core?

Just like in tennis, the answer to this question is yes, it does require a core since all body muscles of the athlete are active in swimming as well. During the swimming process, all the swimmer’s muscles become active and work, and in addition to this, just like in gymnastics, a complete contraction and relaxation movement takes place in the muscles attached to the bones through the athlete’s joint movements. Eventually, with this movement, the athlete’s muscles appear to develop and strengthen.

On the other hand, strength training is also very important as one of the basic training for athletes who have started swimming from the very beginning. In this context, it can be seen that individuals who start swimming, therefore, as in other sports, muscle mass start to increase in body mass index and they become very strong individuals in the context of resistance.

But swimmers don’t perform muscle or strength training with just swimming training. In this strength training, body weight can be worked with dumbbells or barbells. The basis of these workouts is high weight, fewer repetitions, and more rest.

Moreover, it has also been observed that many professional swimmers practice swimming with equipment as a strength training in water. In this direction, athletes who can perform strength training not only on land but also in water can develop core muscle strength.

Do You Need Core Strength to Surf?

Which Sport Does Not Require Core Muscle Strength

Surfing, as another water sport, is a sport that may require a lot of strength, balance, and muscle strength. Namely, surfing, as a fun and SIMPLE-looking sport done on a board and between the waves when viewed from the outside, is a very challenging sport that may require strength training, contrary to popular belief.

Think about it, when you have muscle mass, you need to catch the necessary balance and wave position by being in a light but heavy position on the waves and the surfboard, and on top of that, you should not fall over the board. Sounds pretty hard, right? Contrary to popular belief, it is a very challenging sport.

Moreover, the muscles are not only used for demonstration purposes but they are also very important in terms of not causing serious damage during surfing and for the athlete to show superior performance.

The athlete also has certain responsibilities on his own body, as well as being able to make quick turns, fixed positions, and balanced stances with the board. For example, the athlete, who needs to be able to handle situations such as spinal stability, flexibility, and pelvic control while on the board and while surfing, has much greater duties than having fun and showing on the water surface in this context, and he needs a superior core muscle strength in line with these tasks.


We tried to answer your question of, “which sport does not require core muscle strength?” Eventually, core muscle strength is required in many sports such as tennis, gymnastics, swimming, martial arts, soccer, and sports types that require less effort such as golf, darts or target shooting, snorkeling, and walking, do not need core muscle strength in the athlete.

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