Here are 5 awesome exercises for improving lumbo-pelvic stability. You do not need to do crunches or sit-ups to have a strong and highly functioning core!
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 I believe there are vastly superior exercises to crunches and sit-ups!
Stay tuned for a blog where I’ll be sharing some of my go-to flexion based exercises.
#1) Half Kneeling Kettlebell Halos
This challenging exercise improves lumbo-pelvic stability, and shoulder and scapular stability. This exercise is anti-rotational, anti-lateral flexion, and anti-extension in nature.
Coaching Tips:
- Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.
- On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the ground.
- Grab onto a kettlebell (or other weighted object) in one hand.
- 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 your glutes.
- Now move the weight to the middle of your body, grab the weight with your other hand, and move the weight around the back of your body so it returns to the side/starting position.
- Perform the target number of reps and then perform the movements in the opposite direction.
- The farther from the midline (and front/back) of your body the weight travels, the more challenging the exercise will be.
- For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, your knee should remain in line with your toes (do not allow your knee to collapse to the inside or outside of your foot).
- For the duration of the exercise, your head, torso, and hips should be 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.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#2) Dead Bug + Psoas Marches + Weight Lowering
This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.
- Place a resistance band around your feet.
- Hold a weight in both hands and extend your arms so they are above your chest.
- Draw one knee in towards your body. For the duration of the set, keep your leg in this position. Do not allow your leg to be pulled forward. This is where you should really feel your hip flexor muscles.
- Before each rep, take a deep breath in (360 degrees of air 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 contract your core muscles, steadily exhale through your teeth, slowly extend your other leg and arms/the weight towards the floor, and to a range where you are able to maintain proper form.
- 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.
#3) Single Leg Isometric Glute Bridge + Leg And Weight Lowering
This exercise strengthens the glutes, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Hold a weight in both hands and extend your arms so they are above your chest.
- Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. Fully extend the other leg.
- Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders. Maintain this position 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 your glutes.
- Now slowly lower your leg and arms/the weight towards the floor, and to a range where you are able to maintain proper form.
- 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 knee should remain in line with your toes (do not allow your knee to collapse to the inside or outside of your foot).
- For the duration of the exercise, your body should remain in a straight line from your shoulders to knee. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.
- 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.
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#4) Body Saws From Yoga Blocks
This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise is extremely anti-extension in nature.
Coaching Tips:
- Place your forearms on yoga blocks, or another stable surface.
- Get into a plank position from your forearms and feet. Your body should be in a straight line from your head to heels.
- Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt), and squeeze your glutes.
- First of all, press your body away from the blocks/towards the ceiling and protract your shoulder blades (spread them apart, and move them away from your spine, and around your ribcage). This movement is here fairly subtle. Do not mindlessly hang out on your shoulders.
- Use the muscles in your shoulders and around your shoulder blades and press your body backwards.
- Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.
- Do not keep your shoulder blades pinned. They are meant to move.
- 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, weight to shift from foot to foot, 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.
- In terms of breathing, do what works and feels best for you.
#5) Dead Bugs + Isometric Roller Press
Here is one of the most deceptively challenging dead bug variations that exists!! I’m performing dead bugs while steadily applying pressure against a roller with my thigh, and the forearm that is on the opposite side of my body. My roller is fairly long, so you may use a shorter roller, or another household item.
Coaching Tips:
- Lie on the floor. Your head, torso and hips should be in a stacked position.
- Press your hand and opposite thigh (just above your knee) into a roller. Maintain this pressure for the duration of the exercise.
- Fully extend your other leg and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. For most individuals, I recommend starting out at 90 degrees.
- Before each rep, take a deep breath in (360 degrees of air 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 contract your core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
- 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.
- One key I like to look for is a wrinkled shirt. If your shirt remains wrinkled it likely means your body positioning is good, and that your breathing and bracing are good. If you lose your body positioning and arch your lower back and flare your ribs, the shirt often smooths out.
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