Fit Finds: Core Over Crunch

By Melissa

So you’re determined to get those rock-hard, washboard, Jessica Alba abs. And you even stepped up the intensity of your workout by increasing those crunches and sit-ups to ensure that your stomach is flat in no time.

Well, its time to stop that.
Right now.

Turns out, crunches are not good for you.

I know you’ve spent your whole life thinking those painful and annoying little exercises were getting you one step closer to a Britney body (circa 2001), but, sadly, the main thing that crunches do is crunch your spine. And yes that really is as bad as it sounds. According to and article in the New York Times, the way to visualize this concept is to “think of the spine as a fishing rod supported by muscular guy wires. If all of the wires are tensed equally, the rod stays straight.” However, focusing only on the deep abdominal muscles can cause the spine to buckle. To avoid this, it is important to strengthen the entire core.

So what exactly is the core?

Many assume the core just refers to our abs, but the truth is the core includes our abs, lower back and pelvic muscles. Doing crunches only strengthens one set of muscles within the core, so it’s likely that this will destabilize your spine by pulling it out of alignment. This, in turn, causes back pain and can leave you lookin’ like a hunchback. Which, I’m pretty sure, is not the look any of us is going for.

The best thing to do then is to say goodbye to crunches and instead incorporate a core exercise program into your workout that strengthens all of the major muscles that girdle the spine. Just make sure when you do any core exercise that you pull in your belly button as much as possible to reduce injury to the spine and back.

Here are some awesome alternatives to the crappy crunch:

Side plank: Lie on your side, feet on top of one another. Balancing on one forearm, lift your body off the ground, contract your abdominals and relax your shoulders. Hold for 30 seconds. (You may want to look in the mirror to make your body is aligned)

Bird dog: Position yourself on all fours, then raise an alternative arm and leg out straight, pulling in your stomach muscles as tight as you can. Hold for 10 seconds. Switch arm/leg and repeat.

Bridge: This one is really great, because it’s simple and very effective. Lie on your back with knees bent and feet on the floor. Tightening your abdominal muscles, raise your hips slowly off the floor until your hips are aligned with your knees and shoulders. Slowly release about 90% of the way, and then repeat.

These moves are all usually covered in Pilates classes, so it might not be a bad idea to check a class out to get an idea of how to perfect the moves. There are also usually different variations to these moves, so you can try whichever suits your ability best. And, the best thing about them, is that they are not only strengthening your core, but they are creating a longer and leaner body, improving balance, coordination, flexibility, posture and physical strength, none of which your standard crunch can do.

Stop crunching and start focusing on your entire core. You’ll have that long, lean (and rock-hard) body in no time.