Typically when we think of core exercises we think of moves like crunches, where we lay on the floor on our back and bend our head and shoulders off the floor. Whilst these might be a regular movement in your exercise routine because you feel the burn quickly, they might be doing more harm than good.

Typically when we think of core exercises we think of moves like crunches, where we lay on the floor on our back and bend our head and shoulders off the floor. Whilst these might be a regular movement in your exercise routine because you feel the burn quickly, they might be doing more harm than good.

When we perform a crunch we target a small portion of your core muscle group, the rectus abdominis also known as the ‘six pack’. Unfortunately they don’t engage your deeper layers of muscle. Also pushing your curved spine against the floor can stress the spine causing lower back pain, compress the front portion of the spine and possibly lead to increased pressure between the discs.

And if you are pulling on your neck rather than doing the crunch properly you might strain your neck muscles.

So how do we train and strengthen our core more effectively? Well planks, bridges and variations of both target your entire core muscle range whilst keeping your spine in a safe position. An extra bonus is that they also engage your shoulders, lats (upper back), quads, glutes and hamstrings (upper legs) as you maintain tension.

Plank:

Adopt a laying position on your forearms and knees and carefully extend one leg at a time out behind you until you are on your forearms and toes (directly below your ankles). Prevent your back from arching by pushing your toes into the ground and gently trying to tuck your tail bone forward.

Once you can hold this position for 30 seconds try some variations to engage other aspects of your core such as plank rockers, plank knee to elbows, plank reach throughs, side plank (with pulses).

Bridge thrusts (hip thrusts):

Lay flat on your back with your arms out to your side and palms facing down, squeeze your buttocks in order to drive your hips as high as you can off the floor. Straighter legs you will target your hamstrings whereas starting with your feet tucked under your knees will engage your glutes more.

When 15 of these become easy, fold your arms over your chest to create some instability, or try carefully resting some weight on your pubic bone or perform single leg bridge thrusts.

Remember quality is always better than quantity!!

Andy