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. 

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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