3 Core Exercises that Aren’t Sit-Ups

Did you know that there are more core exercises out there than “max sit-ups for time”? After thousands of crunches prepping for the military Physical Fitness Tests (PFT) and years of chronic neck pain, I swore I’d never do another crunch again, at least not on my own time. Thankfully, there are so many other ways out there to strengthen your core that don’t involve a crunch. 

A strong core is beneficial to overall health. It provides stability and balance to help you maintain proper posture and alignment during various movements and activities. It supports the spine and reduces the risk of injuries related to poor posture or imbalance.

Building core strength helps stabilize and support the body which reduces the likelihood of strains, sprains, and other injuries. A strong core is essential for performing everyday activities and functional movements efficiently. Whether it's bending, lifting, twisting, or reaching, a stable core provides a solid foundation and improves overall movement quality.

Core strength also plays a significant role in athletic performance. It allows for better transfer of power from the lower body to the upper body and enhances overall strength and coordination. 

Here are a few of my favorite ways to strengthen the core. No crunches needed!

1. Plank.
   Planks target the core muscles, arms, back, and shoulders. To execute a plank, start by assuming a push-up position with your forearms resting on the ground, elbows directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core and glutes. Pull your chin back toward your spine. Hold the position for ten to twenty seconds gradually increasing the time as you get stronger. Side planks are a variation where you balance on one forearm and the side of your foot, with your body forming a straight line. Hold the position while engaging your core muscles and switch sides to work both obliques.

2. Stability Ball Dead Bug.
   The dead bug exercise targets the transverse abdominal muscles and helps improve stability and control. It’s beneficial because it promotes spinal alignment, enhances core strength, and improves overall coordination. To perform the dead bug exercise, start by lying on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Make sure you keep your back flat on the floor, there should not be any space between your lower back and the ground. From there simply squeeze your knees and arms together as hard as you can for five to ten seconds. You should feel your entire transverse abdominal muscles firing. Next try extending one arm and one leg at a time while squeezing the non-extended limbs hard into the ball. Try three rounds of five second holds to start. 

3. Bird Dog.
   The bird dog exercise targets the muscles of the lower back, glutes, and abdominals. To execute a bird dog, start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Simultaneously extend one arm straight forward while extending the opposite leg straight back, maintaining a neutral spine and keeping your hips level. Hold the position briefly, then return to the starting position and repeat with the opposite arm and leg. Focus on maintaining stability and engaging your core throughout the exercise.

Want to up your fitness game?

Join the Functional Fitness Activity Group in the Team RWB Member App and connect with service members from all branches and eras. They share workouts, tips and information to help you achieve your fitness goals.