5 Ways to Train Your Entire Core - Without Crunches!
Tired of doing crunches? Your core muscles are so much more than just your abs! Check out my favorite ways to strengthen your entire core and see results!
Many people focus on their core by doing crunches, sit-ups and other abdominal-only exercises. The truth of the matter is that your core is so much more than your abs! The core is really any muscle or tendon that attaches to the spine. That means that, in order to truly have a strong and stable core, you have to look at the section holistically. It’s so important to strengthen the entirety of this area rather than just your stomach and abdominals which can cause an imbalance. Having a strong core on all sides protects the spine, helps reduce back pain, improves posture and gives you better balance.
When I train core or help my clients train their midsections, I always aim to target every part of the core to strengthen the section across the board. Rather than slaving away doing hundreds of crunches, here are a few of my favorite ways to build the core from the inside out.
I like to think of the core as the tree trunk of the body or like the foundation to your house. It has to be strong to help you stand, move correctly, and hold you up. I often coach my clients to “lock and load” when performing exercises. This cue I then dissect by telling them to make sure they take their shoulders up to their ear lobes and then roll them back and down on to their lats. This takes tension out of the shoulder area and automatically lifts the chest and helps to stack the vertebrae. Then draw the navel in towards the spine. Put a soft bend in the knees and slightly tuck the tailbone. Basically you are now braced for impact and should feel like you are ready or expecting someone to punch you in the gut. If you can do this “lock and load” stance all the time you will see a HUGE difference in your core. It works with any exercise, even the plank, deadlifts, bicep curls, you name it.
1. Add a stability ball to your routine.
Stability balls strengthen the muscles that attach to the spine all around as a way to keep your balance. In staying upright, the core muscles work on each side during whatever move you’re performing. In creating this instability, it forces your muscles to contract and strengthen in doing so. Add a stability ball to your core sequence - I promise you’ll feel it the next day!
2. Learn the difference between core stability and core strength.
Core stability consists of the ability to stabilize your spine when contracting your muscles. This mainly deals with your inner core muscles - think strengthening through different breathing techniques and core holds that target your inner muscles.
Core strength involves your ability to create movement within your body. This primarily deals with your anterior muscles, aka your abdominals. To really tone your core, you need to focus on both!
3. Check your pelvic alignment and try “drawing in”.
So many of us walk around without knowledge of what alignment is best for our hips and pelvis, which rely heavily on the core. To find the midpoint of your pelvis that’s best for your core, rotate your pelvis forward and then back. Find a middle point that feels comfortable. From here you can strengthen your inner core muscles rather than just the exterior abdominals.
Once you’ve found this point, try out the drawing in maneuver. Basically, you just draw your belly button in while still breathing. Ideally, you can still breathe and move normally as you do this. Doing this periodically with strengthen your inner core muscles rather than just your anterior muscles.
4. Work on the external core with stationary moves.
Planks, side planks, glute bridges and other static movements work the entirety of your core including the inner muscles. While still primarily outer core exercises, these moves target this area more holistically instead of just focusing on the front.
5. Strengthen your back muscles.
These muscles make up your core too! If you overtrain the front side of the core, you can risk injury by creating an imbalance between the back and front sides of your midsection. Incorporate back strengthening moves like supermans, reverse flys, lat rows and good mornings. Adding these to your routine a few days a week not only will improve your posture, they’ll help tone your midsection as well.
Switch up your core work to incorporate the entirety of your torso. Not only will you be helping balance out your front and back muscles, you’ll notice a difference in your posture, gait and muscle tone. Take this as permission to lay off the crunches and look more holistically at your core for optimal health and strength!