Psoriasis and Core Training – Getting Strong While Being Kind to Your Skin

Many people with psoriasis, also known as plaque psoriasis, face a dilemma. On the one hand, they want to exercise regularly to stay physically and mentally fit. On the other hand, they worry that sweat, friction, or pressure could further irritate the skin and trigger new flare-ups. These concerns are especially relevant when it comes to core training, which often involves contact with the floor.

The good news is this: with the right preparation, carefully chosen exercises, and targeted skincare, core training is not only possible for people with psoriasis—it can even have positive effects on well-being, posture, and stress levels.

In this article, you’ll learn how to train your abdominal muscles in a skin-friendly way, what to pay attention to, and what a twelve-week plan can look like that builds strength and stability without stressing the skin.

Why Core Training Makes Sense for Psoriasis

A strong core is about much more than appearance. Well-trained abdominal and back muscles stabilize the spine, help prevent back pain, and improve posture. Targeted exercise also helps reduce stress—an important factor in psoriasis. Many people affected report that stress worsens their flare-ups. Regular, moderate training can act as a release valve.

The challenge: psoriasis is sensitive to friction, pressure, and minor injuries. Classic exercises such as sit-ups on a hard mat can therefore lead to new skin irritations.

Common Training Triggers

To know what to watch out for, it’s helpful to understand the main causes of skin irritation during exercise:

• Friction caused by tight clothing or direct contact with mats
• Pressure on sensitive areas such as the elbows or lower back
• Sweat and heat, which can further irritate the skin
• Micro-injuries that may trigger new plaques in people with psoriasis

The goal is clear: choose and adapt exercises so these factors are kept to a minimum.

Preparation – Aligning Skin Care and Training

You can do a lot to protect your skin even before your workout begins:

• Skincare: Apply a thin layer of fragrance-free, lipid-rich cream to affected areas and allow it to absorb for at least 20 minutes
• Clothing: Wear breathable, seamless functional clothing or cotton blends. Avoid rough seams or very tight cuts
• Equipment: Use a soft, non-slip mat and place a towel or pad under sensitive body areas
• Room climate: If possible, train in a well-ventilated room at a comfortable temperature to avoid excessive sweating

Skin-Friendly Core Exercises

Some core exercises are particularly suitable because they involve little friction while still being highly effective:

• Dead Bug in a supine position with controlled movements
• Glute Bridge, which strengthens the glutes and core without stressing the skin
• Bird Dog in a quadruped position, with a towel under the knees
• Side Plank on the forearm, using a pad for pressure relief
• Pallof Press performed standing, with no floor contact at all

Avoid exercises that create a lot of friction on the back, such as classic sit-ups or long plank holds on rough surfaces.

Twelve-Week Core Program for People With Psoriasis

A clearly structured plan makes it easier to get started and helps you stay consistent. Ideally, train two to three times per week for 20 to 30 minutes per session.

Phase 1 – Weeks 1 to 4: Adaptation and Skin Protection

• Dead Bug: 3 × 8 repetitions per side
• Glute Bridge: 3 × 12 repetitions
• Bird Dog: 3 × 8 repetitions per side

Phase 2 – Weeks 5 to 8: Stability and Anti-Rotation

• Pallof Press: 3 × 10 repetitions per side
• Side Plank: 3 × 20–30 seconds per side, using padding
• Dead Bug: 3 × 10 repetitions per side

Phase 3 – Weeks 9 to 12: Progression and Transfer

• Pallof Walkouts: 3 × 6 steps per side
• Side Plank with Knee Lift: 3 × 15 seconds per side
• Modified Hollow Hold: 4 × 15–20 seconds
• Farmer’s Carry: 4 rounds of 30–40 meters

It’s essential to listen to your body. If your skin reacts strongly or new plaques appear at pressure points, take a break or modify the exercise.

Skincare After Training

Post-workout care is crucial:

• Rinse off sweat with lukewarm water and a mild, pH-neutral cleanser
• Gently pat the skin dry—do not rub
• Apply a fragrance-free, lipid-rich cream to soothe the skin
• Wear loose cotton clothing so the skin can breathe

Additional Factors: Stress, Sleep, and Nutrition

Psoriasis is influenced not only by mechanical stress but also by lifestyle factors:

• Stress reduction through breathing exercises or meditation between sets
• Seven to eight hours of sleep support recovery
• An anti-inflammatory diet rich in vegetables, fiber, and omega-3 fatty acids can have a positive effect on the skin

Conclusion

Core training and psoriasis are not mutually exclusive. With mindfulness, appropriate exercises, and consistent skincare, you can strengthen your core without placing excessive strain on your skin. The twelve-week plan provides a clear structure to help you become stronger, healthier, and more resilient step by step.

This way, you’re not only training your abdominal muscles—you’re also improving your overall well-being, without the fear of additional skin problems.