Are You Still Doing Crunches?
If a strong, stable, and toned core is what you’re after, then you should stop doing crunches.
Dr. Stuart McGill, professor and world renown spinal biomechanist, is a harsh critic against crunches and sit ups because the repeated spinal flexion that occurs during the movement generates compressive forces to the spine. This repeated flexion is likely to create a herniated disc causing relentless back pain.
Focus on training rotary stability instead. Rotary stability is needed to resist movement of the torso and maintain a neutral spine as the arms and/or legs move. Increasing the stability of your core is an integral part in developing a strong and powerful core that helps the body move freely without pain.
There are many exercises that train rotary stability. I put together three basic exercises that all challenge the stability of the core. Give them a try and be sure to keep your torso neutral. In order to keep the core engaged, I often cue my clients to bring their belly button into their spine.
Half Kneeling Chop and Lift
Try first without any added resistance
Pallof Press
Kneeling or standing
Abdominal obliques are fighting the resistance- not arms. Exhale and tighten core when punching out.
Bird dog
Quadruped position relates to crawling as a baby. Exhale as you extend arm and leg, then inhale when you come back to midline.
Advanced bird dog
Elbow to knee
