Exercising the core as it was designed to be used

You may have heard mention that sit-ups and crunches are not ideal core exercises and are potentially harmful to the back. The first question many people ask is, 'how can this be when sit-ups and crunches have been encouraged by fitness professionals for years?' This was exactly my reaction when I first heard the news. Not only that, but I felt hurt and betrayed. These were my beloved sit-ups we were talking about! I was initially resistant and didn't want to believe this was true. With a little more education however, I began to realize that this new concept made a lot of sense.

The core is made up of the muscles of the trunk, the anterior (front), posterior (back) and lateral (sides) portions. Anatomically the core is capable of performing flexion, extension, and rotational movements, but in actuality the core was designed to stabilize the spine and prevent these movements. As an anti-flexion, anti-extension, and anti-rotation device, these muscles help to protect the all too precious spine. While most people's spines are asked to perform bending and twisting movements throughout everyday activities, causing more pressure to be placed on the spine during your workout is unnecessary. [What's more is that the neutral spine, alignment when proper posture is achieved, can and should be maintained through all daily activities. In fact, when the spine is neutral, it is in its strongest position. If pressure is put on the spine in its weaker position it is more easily injured.] As a a professor of mine, Dr. Chalmers said in class once, the spine is like a metal coat hanger. Bend it a couple times and it will go back to its original form, bend it once too many times though and we all know what happens. Snap. [Or the much feared disc herniation in this case.]

So what should you do. Its all about using the core as a stabilizer for the rest of the body as well as preventing those previously mentioned bending and twisting at the spine movements. Here is a short list of fantastic core exercises to replace those old sit-ups and crunches:

(Tip: on all of these exercises think about pulling your belly button into your spine in order to engage your entire core)

• Front Planks
• On forearms and feet (harder) or knees (easier), hold.
• Side Planks
• Same as front planks, but on each side.
• Side Hold
• Lay on one side, lift both legs and hold. Should feel in the obliques, but may need to roll back on the hip to make more challenging.
• Ball Roll Outs
• On your knees, put your elbows on a stability ball. Roll out until shoulders are extended, keeping your trunk in the same (neutral spine) position.
• Stir the Pot
• Same position as previous exercise. This time in full shoulder extension proceed to 'stir the pot.'
• Mountain Climbers
• In pushup position, alternate bringing one knee to your chest.

Happy core exercising!