“Never do sit-ups again and get your best core ever”

There are many great ways to train the core muscles without having to do sit-ups or crunches. In fact, these training methods are so much more effective and better for the back that you will never have to do another sit-up ever again. Frankly, sit-ups are completely overrated. The truth is that they only primarily train one group of abdominal muscles (there are four altogether); they impose a lot of stress on the lower back; and they don’t really train the core the way it is designed to function.
If you have had or currently have low back problems such as low back pain, disc injuries, osteoporosis or spinal rods then you shouldn’t be doing sit-ups, crunches, lying leg raises or twisting crunches because they tend to exacerbate spinal problems. But these aren’t just for the injured. I use these strategies for myself and for every single client I work with because those with healthy backs would like to keep them that way. So instead of spine-torturing crunches, try out these spine-sparing exercises for your core:

1. Stealth Training: Getting the core involved during other exercise movements is a great way to train all of your abdominal muscles in a very functional way. You just have to tweak traditional exercise movements to activate the core muscles. For example, perform a chest press using a cable or tubing in a kneeling or standing position rather than a machine or lying chest press. Perform a 1-arm standing shoulder press instead of a seated shoulder press. Try a cable or tubing row in a standing or kneeling position. These movements make the core work to stabilize the spine throughout all of the repetitions instead of just letting the core relax which is typical of most machine-based exercises.

2. Plank Series: Planks are not only very effective by targeting numerous abdominal muscles simultaneously but are also very easy on the spine and thus are my preferred core training method. Plus they can be modified to make them easier or more challenging. Try these variations:

a. Front planks: Lie on your stomach. Place your elbows and forearms directly beneath your shoulders. Press yourself up so that only your forearms and toes are in contact with the ground. Hold your body, from your shoulders to your toes, in a straight line by contracting your abdominal and buttocks muscles. Hold the position for 10-15 seconds. To make this exercise easier perform it from the knees instead of the toes.

b. Side planks: Lie on your side. Place your elbow and forearm directly beneath your shoulder. Place your top foot directly in front of your bottom foot. Press yourself up so that only your forearm and feet are in contact with the ground. Hold your body in a straight line. Hold the position for 10-15 seconds. Repeat on the other side. Just like with the front plank perform it from the knees instead of from the feet.

c. Reverse planks: Lie on your back with your heels on a short bench or step. Press your hips to the ceiling so that only your heels, shoulders and head are in contact with the floor. Hold your body in a straight line. Hold the position for 10-15 seconds. An easier version is to do a bridge. While lying on your back bend your knees so that your feet are flat on the floor. Press your hips to the ceiling to make a straight line from your knees to your shoulders. Hold for 10-15 seconds.

3. Isometric Twist Holds: While standing grab a cable or resistance tubing and hold it right in front of your navel with both hands. The cable or tubing should be anchored beside you so that it tries to twist you in that direction. Hold the forward-facing position for 10-15 seconds. Repeat from the other side. Continue to breathe while you hold the position.

This core program will not only give you a strong core but also a healthy core – one that is able to protect your spine while you go about the activities of your day and participate in recreational activities.

Cody Sipe, PhD is an award-winning fitness professional and university professor with expertise in functional aging. He is the founder of the Functional Aging Institute and creator of the Never Grow Old Exercise Program.