TheCrunches and Sit Ups have gotten a bad rap in the last few years. They are said to be worthless and even put you at risk for injury.
And when designing many of my workouts, I often even opt for other “core moves” over Crunches and Sit Ups because they give you more”bang for your buck,” aka they work more, and bigger, muscle groups all at once to not only strengthen your entire core, but also burn more calories.
HOWEVER, there is a time and a place for Crunches and Sit Ups.
They really aren’t dangerous when you do them correctly and integrate them into your workout routine correctly.
And while they won’t give you six-pack abs, especially if your diet isn’t on point, they do have value when used correctly.
Plus, they sometimes are just freaking fun! There is just something about the ab and core burn that is produced by Crunches and Sit Ups that makes you feel good. (And sometimes working out should simply make you feel good!)
So here’s why you should do Crunches and Sit Ups and when you should include them. Plus 20 fun Crunches and Sit Up Variations!
Often we don’t realize how much our core actually works when we do our basic exercises. We instead think we need to do more crunches or sit ups to specifically target our cores instead of focusing on movements that work more muscle groups at once.
And while including exercises to really target our core is important, there are more moves out there to work our core from every angle than we realize.
Many of them we may even be doing without realizing how much they are already building and improving our core strength and stability.
These moves will target and work your entire core – everything from your shoulders to your knees – in a functional way to strengthen, not only other exercises, but also how well you move in everyday life.
These 15 Unconventional Core Exercises are functional movements because they target your core while making you move or engage muscles in a way you might during everyday life and during exercises that require you to use other muscles.
A good workout program should make you move in every direction – forward, backward, sideways and even rotationally.
We need to be strong in every plane of motion to help us prevent injury when moving in everyday life.
But sometimes strengthening ourselves so we can move better in everyday life and prevent injury means performing Anti-Rotational Exercises.
Anti-Rotational Exercises are exercises that build stability and strength to prevent rotation. “Preventing rotation” means that your body is able to resist forces acting upon it that may try to rotate or move it in a way and direction that it can’t move safely.
If you are shoved, trip, slide on ice or are simply carrying something that is an uneven weight and awkward, Anti-Rotational Exercise can make your body strong so that your core can handle the torque without leading to pain and injury.
Below are some great Anti-Rotational Moves to help you build your core strength and stability to prevent injury so you can move better in everyday life.
These Anti-Rotational Movements are either unilateral moves, moves unilaterally loaded or movements with an outside force trying to rotate and twist you while you resist.
Start light with these moves and make sure that you maintain proper form throughout as improper form could cause you to twist and compensate, leading to the exact thing you are trying to prevent!
Isometric Exercises are moves where you hold in a position under tension. And often when we think of “core” isometric moves, we think of Planks. And while Planks are great isometric core moves, they aren’t the only great Isometric Core Exercises.
These 10 Isometric Core Exercises are a great way to build your core stability and strength so that your core works properly during heavy lifts. All of these moves also work your entire core – they work everything from your shoulders to your knees not just your abs.
Because these moves improve your core stability, they can help you not only get a stronger, more toned middle, but they can also help you prevent and alleviate injury.
All of these moves are great for everyone from the beginner to the advanced lifter just pick the variation right for you. Also, to get the most out of these moves, you have to make sure to hold with proper form.
Isometric Core Moves are the perfect chance to build your mind-body connection and focus on the correct muscles engaging and working. By building your mind-body connection, you will teach your body to recruit the correct muscles quickly when you do other lifts, helping you to not only lift more but also lift properly to prevent injury.
Because you are holding in an uncomfortable position, these moves will also help you build mental toughness and learn to become comfortable being uncomfortable, which is essential for achieving results.
If your form breaks down, rest and reset. Do not simply hold these moves to hold for longer. Make sure the correct muscles are engaging when you hold even if it means you can’t hold as long.
Check out these 10 Isometric Core Exercises to work and strengthen your entire core.
Planks are a must-do core move. And while you should always include the Basic Planks in your workouts, it can be fun to add some variety in every once in awhile.
All of these Plank Variations will continue to build your core strength and stability and help you prevent and alleviate low back and hip pain.
Unlike the Basic Planks, though, most of these aren’t isometric holds. Many of these Plank Variations involve movements that emphasis one area of your core, such as your shoulders, glutes, abs, obliques or quads.
Check out these 15 Plank Variations to include in your Core Training Program.
If you want to develop a stronger core, you don’t need any fancy equipment or even any weight other than your own bodyweight.
You also shouldn’t waste your time doing a million crunches every day. While crunches can be useful occasionally and do have a time and a place, they aren’t the best or the most efficient exercises to help you strengthen and tone your core.
Below are 10 Bodyweight Crunchless Core Exercises you should include in your workouts if you want to truly strengthen your core. These moves will work everything from your shoulders to your knees, down your frontside and your backside.
