Do These Instead Of Crunches! Part 2

Here are 5 awesome core exercises for improving lumbo-pelvic stability. (think core). You do NOT need to do crunches or sit-ups to have a strong and highly functioning core!

A LOT of people don’t know any better and do crunches for ‘’core stability’’ as it’s all they see/are familiar with. Many people are training core for core stability, so I’m giving some other alternatives for this training objective.

To be clear, unless there are any contraindications (and if you’ve received guidance from a qualified medical professional) most people should be training flexion based movements. So I am definitely not anti-flexion. But there are vastly superior exercises to crunches and sit-ups!

Check out part 1 of this feature.

#1) Dead Bugs With Isometric Adductor Press

This exercise improves lumbo-pelvic stability, and strengthens the adductors.

Coaching Tips:

Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.

Bend one knee to approximately 90 degrees. On this side, press your inner thigh (just above your knee) into a yoga block, and press the hand that is on the opposite side of your body into the yoga block. When you do this you should really feel your adductors. Maintain this press for the duration of the exercise.

On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. For most individuals, I recommend keeping the knee bent.

Extend your other arm so it’s vertical and in line with your armpit.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).

Now slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form. As you are doing so, steadily exhale through your teeth.

Gain a moment of control, and then return your arm and leg to the top/starting position. When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.

Do 2-3 sets of 5-10 reps per side.

#2) Half Kneeling Band Resisted Rotations

This exercise improves rotational strength, and lumbo-pelvic stability. While I love anti-rotational work, rotational exercises should have a place in most training programs.

Coaching Tips:

Fasten a resistance band around a secure surface, and so it is a few inches above the floor. There should be resistance in the band for 100% of the exercise. ⁣

Grab onto the band with both hands and extend your arms. ⁣⁣⁣ ⁣⁣⁣ ⁣

Get into a half kneeling stance, and bend both knees to about 90 degrees. In this video, my leg that is farthest ahead from where the band is attached is ahead. ⁣⁣⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze/flex your glutes.

While keeping your arms extended and at about chest height, perform a rotation. Go to a range where you are able to maintain proper form.

Now perform the reverse movements and rotate in the opposite direction.

Aim to rotate so your hands travel past the midline of your body. But when you rotate in either direction, go to a range where you are able to maintain proper form. ⁣⁣⁣

Aim for most of the rotation to be occurring in your thoracic spine (mid to upper back). While some rotation in the lumbar spine (lower back) is ok, most of the rotation should not be occurring here. ⁣⁣⁣ ⁣

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate,⁣ or hip to drop on one side.

In terms of breathing, do what works and feels best for you.⁣⁣⁣ I am exhaling as I am rotating away from the point of attachment (when the band has the most tension), and am inhaling as I am rotating towards the point of attachment).

Do 2-3 sets of 6-12 reps per side.

#3) Band Resisted Slider/Towel Psoas Marches From Plank

This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your feet, and place your feet on towels/sliders.

Get into a plank position from your hands and feet. Your body should be in a straight line from your head to heels.

Place your hands so they are approximately underneath your shoulders. Spread your fingers, and pretend you are suctioning or screwing your hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze/flex your glutes on the planted side.

While remaining in the plank position, slide your foot forward and bring your knee and thigh in towards your body.

Return your leg and foot to the starting position with control.

For the duration of the exercise, press your body away from the floor/towards the ceiling and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down/depressed. Imagine you are sliding your shoulder blades down towards your heels.

For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

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#4) Side Plank + Isometric Wall Press + Band Resisted Psoas Marches

This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your feet.

Set yourself up so you are relatively close to a wall/stable surface.

Get into a side plank position from your forearm and ankle/foot. Your shoulder should be above your elbow.

Press your hand on the upper side against a wall/other stable surface. Maintain this pressure for the duration of the exercise.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze/flex your glutes (on the planted side).

While remaining in a fixed position, perform a “march” and bring your knee and thigh in towards your body. Gain a moment of control, then return to the starting position with complete control.

For the duration of the exercise, push away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage).

On this same side, imagine you are trying to slide your forearm down towards your feet (without actually doing so). This will help you generate even more tension. Do not mindlessly hang out.

For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze/flex your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

#5) Modified Sit-Ups + Band Resisted Isometric Psoas March

This exercise strengthens the hip flexors, and improves lumbo-pelvic stability. Avoid this exercise if you have been told by a qualified medical professional to avoid spinal flexion exercises.

Coaching Tips:

Place a resistance band around your feet.

Lie on the floor. Your head, torso, and hips should be in a stacked position.

On one side, bring your knee and thigh in towards your body. For the duration of the exercise, keep your knee and thigh relatively close to your body. Do not allow your leg to get pulled forward.

On the other side, bend your knee and keep your foot flat on the floor.

Keep your arm straight, and rest your hand on this leg.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze/flex your glutes (on the planted side).

Now use your core muscles and lift your mid/upper back area off the floor, and simultaneously slide your hand up your leg. Use a range where you are able to maintain proper form.

Gain a moment of control, then perform the reverse movements and return to the starting position with complete control.

While you will be flexing your spine here, focus on doing most of the movement in your thoracic spine versus your lumbar spine.

For the duration of the exercise, do not bounce and do not use momentum.

For the duration of the exercise, keep your chin tucked and neck in a neutral position (do not do “neck sit-ups”).

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor. There will be some spinal flexion here.

Do 2-3 sets of 6-12 reps per side.

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