Crunches No More! Effective Core Training

I know people who hate crunches and sit ups, maybe as much as I hate overrated military-style exercises that make me struggle awkwardly (like burpees). The fact that some disciplines use them as a test of fitness certainly doesn’t help their reputation, so let’s look at how useful they really are.

I don’t mind crunches myself. Once I get into a rhythm, staring at the ceiling in a trance, I actually kind of enjoy them. Crunches aren’t necessarily bad for you, unless you have a back issue and have been told to avoid them. But they’re not the most effective exercise – crunches target primarily the rectus abdominis to the exclusion of other core muscles that need attention as well. Sit ups recruit your hips and abdominal muscles but not the rest of your core (glutes, hamstrings, latissimus dorsi).

Sit ups and crunches also require spinal flexion, a movement that is not commonly used in daily movements. Engaging the core when the spine is in a neutral position is more helpful in training for injury prevention and athletic performance than when the spine is in a flexed position.

So I’m writing this post not only for those of you who hate crunches/sit ups, but for anyone wishing to improve their core strength. If you just relied only on crunches you’d miss out on isometric holds and dynamic movements that increase core stability and pillar strength (shoulders, torso, and hips working together). When your deep stabilizer muscles aren’t strong, you’re setting yourself up for injury, as the kinetic forces may be transferred or used improperly.

I’m not promising you’ll love these exercises any more than crunches; when you feel the burn, it can be uncomfortable! But if you never do another crunch, your core will not suffer. So let’s get started.

The Goods

When selecting core exercises, look for those that target numerous muscles of the core, not just one or two. Also look for exercises that target your pillar – the shoulders, torso, and hips.

A good habit is to draw in your naval. Always, you say? Almost! Do it when you’re exercising, when you’re sitting, when you’re standing, or when you’re lying down. Drawing in your naval activates deep stabilizer muscles that help prevent spinal compression and pelvic instability. It improves your posture and balance as well! So do it.

Hint: Exercises that require you to balance and stabilize yourself (such as lying on a ball or standing on one leg) recruit your core more. Using free weights also recruits your core more than weight machines, which put you in a fixed plane of motion.

Here are a few exercises to give you an idea of what a good core exercise looks like.

  • Farmer’s walk. Walk with a dumbbell in each hand for time, speed, or distance. Use any implement you like – dumbbells, a sandbag, bucket of water, suitcases – and carry them by your sides or over your head. Keep your core engaged and slowly walk forward.
  • Leg raises on a stability ball. Lie with your head/upper back on the ball and lift one leg at a time.
  • Medicine ball chest pass or overhead slam.
  • Sea turtle. Lying face down, move your straight, lifted arms and legs in arcs, together, and apart.
  • Stability ball rollout.
  • Floor bridge. An especially good core exercise for beginners, it also works your hamstrings and glutes. Variations make it much harder: one leg raised, both feet on a ball, one foot on a foam roller, etc.
  • Stability ball knee tuck.
  • Stability ball pike. An advanced core move.
  • Back extension. Try this as a dumbbell row, too.
  • Plank. The good ole plank is boring, but effective. To mix it up, see all these ideas or try elbows on a stability ball, plank with leg lifts, feet elevated, clockwise planks on a ball (with elbows on ball, move elbows up, down, right, and left without lifting them).
  • Plank with dumbbells: Position your body in the upward phase of a pushup, with your hands directly under your shoulders – one holding a light dumbbell with fingers pointing forward. Look at the floor and slowly swing the arm holding the dumbbell out to the side at shoulder height and then back down. Keep your elbows straight and move nothing except your arm. Repeat on the other side. (Source: Livestrong.com)
    Hip roll. Lying on your back, bend your knees to 90 degrees on one side. Using your core, move your bent legs together to the other side. Repeat for reps. Try these also with your bent legs on a stability ball.
  • Russian twist. Try this also lying on a stability ball holding a medicine ball.
  • Cable wood choppers. Do these side to side, high to low, or low to high.
  • Side plank. Try it with a knee tuck (bend knee lower leg towards chest and hold), threading your non-weight-bearing arm through your weight-bearing arm, or raising and lowering your hips. Also try lying perpendicular to a low cable pulley and performing one-arm rows.
  • Side bends. Hold dumbbells in each hand, stand on a resistance band, or hold a plate overhead. With a slight bend in your knees, slowly bend to the side, aiming your shoulder towards your hip. Return to the center. Repeat for both sides.

There seems to be an infinite number of core exercises that don’t require crunching! Have questions? Hit me up on Twitter, Facebook, or email  (workoutnirvanaatyahoodotcom)  . Feel free to leave your own favorites here as well!

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Comments

  1. You are just chock full of good information. I especially appreciate this post because it doesn’t intimidate me at all! I can do these things!

    And I am drawing in my navel as I type!

    XXOO

  2. farmers walk, is that like duck walk? Love all these. I use my stability ball for the good core work all the time. oh and pushups, lots!!
    lindsay recently posted..Themed Packed VlogMy Profile

  3. That has got to be the best list of core exercises I have ever seen, I am bookmarking this :)
    Katie Squires recently posted..JUMP!My Profile

  4. Love it! I mix it up with all kinds of stuff but this adds more to it! :-)
    Jody – Fit at 54 recently posted..Gratitude Monday & My HairMy Profile

  5. Amen! And YES – all our nonmachinelikefreeweightwork is so important for our core, eh? And adding the ball to anything? It’s like magic core wonder, eh? And my personal fav? The often overlooked chop… In fact, I will do some tonight just for you :)

  6. Very nice article, as usual. I’ve never been a fan of sit-ups or crunches, and you’ve mentioned some of the very things that I do to strengthen my core. And the best part is that just about anyone can do these great exercises! Keep up the great work.
    Warren recently posted..Not Even an EmberMy Profile

  7. I agree with you, the number of exercises that engage the core muscles is endless. The trick is to make sure that you are targeting all areas so that there will be balance.
    Giovanni recently posted..wedding guitar sheet musicMy Profile

  8. The primary function of the abdominals is not movement, but static; the help, along with the low-back, to stabilize the spine. Squats, deadlifts, and other upright compound movements are superior abdominal movements, because within them, the abdominals are worked statically, just like a plank. One must flex their abs completely to accomplish these movement. I think the last situp or crunch I did, maybe was in the 6th grade.

    • Sure thing snotty pants ;). Compound movements do work the core. But when I stopped training my core for awhile last year I noticed a decrease in my strength when I restarted. Not everyone does squats with an Oly bar, and not everyone does deadlifts. And most people have an extremely weak core. Therefore, I believe some dedicated core training is smart.

  9. Great stuff! Those side bends kill me with a lot of weight!
    StoriesAndSweetPotatoes recently posted..Curried Deviled EggsMy Profile

  10. Great post! Solid thoughts about core work and great examples of exercises that don’t often come to mind…thanks for sharing!
    Bonnie recently posted..The Return of the RunMy Profile

  11. Such a nice article, thanks for sharing your useful advices. I’ve always hated crunches and sit-ups, they weren’t comfortable for me, my back hearts every time I try to do them. But I think I haven’t done them in the right way. Thanks to your useful tips, I think I’m going to continue my training with these exercises.
    Julie recently posted..wisdom teethMy Profile

  12. This post is a real keeper. And I love the new look of your site!
    Mary C. Weaver, CSCS recently posted..Are you still afraid of lifting weights?My Profile

  13. This is exactly how I recommend my clients work their core and not just surface abdominal muscles! Workouts are so much more effective if you are working with proper form and going deeper into the exercise. Planks are some of my favorite core exercises because you work so much of the body at the same time!
    Suzanne Bowen recently posted..Need a Quick, Free Core Workout? Try this Side Plank Series!My Profile

  14. **pulls out stability ball and wipes of basement dust**
    It’s been a while. It’s kinda dusty. thanks for a great list.
    Yum Yucky recently posted..Ninja Fusion Circuit (Home Workout #6), plus My Eating Snapshot For TodayMy Profile

    • I discovered some new stability ball exercises since this post, too. Anything where you can destabilize your body – making the ball move laterally or making your body move laterally, one side at a time – challenges your core to the max!

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