DIY Crunch-Free Core Workout

I'll be honest I do think that crunches get a bad wrap. They have their time and place.

But if you really want to build a stable center you have got to fight gravity, add in some anti-rotiational moves, and remember that your core is a whole lot more than just your 6-pack.

What the heck does that mean? 

​Well, let's break it down.

WHAT'S YOUR CORE?
Your core more than abs.

Your trunk and everything that stabilizes your thighs-pelvis-spine is your core. Some use the term 'lumbo-pelvic-hip complex' to describe the core.

Lumbar = low back (and let's not forget your sacrum which is technically your spine)

Pelvis = The three bones of your pelvis on each side.

Hip = the meeting place of your femur bones and your pelvic bones

​The core covers a lot of ground.  

WHAT ABOUT ABS?
The abs are the muscles that live in opposing layers from deep to superficial, and from the pelvis to the ribcage.  Think of your ribcage as a hard shell for your vital organs of the heart, and lungs. Think of your abdominal layers as a flexible armor that protects the rest of your organs and allows for movement. 

The layers of your abs are the transverse abdominis - deep and runs around the body like a weight belt.

Then, you have your obliques, both internal and external - run length wise on your sides, and essentially in opposition of one another to allow for twisting.

Finally, the most popular and well known, the rectus abdominis - supervision, anterior, and run length wise from pelvis up to the ribcage.

DO THE GLUTES, SPINE MUSCLES, HIP FLEXORS, DIAPHRAGM, QL, AND LATS COUNT?
Personally, I say YES! These important muscles are essential in stabilization. 

This is one of the reasons why breathwork is essential for core work. Appropriate breathing stimulates deep core muscles.

I also like to remind people that weight lifting and bodyweight exercises (like vinyasa yoga), and leg-centric skills like squats and lunges are great for the core and  preventing low-back pain. 

​These incorporate so much more than just your abs, and you are fighting gravity and rotation, in some way, the entire time. 

HOW TO PUT TOGETHER CRUNCH-FREE CORE WORK?

FIGHT GRAVITY
One of my favorite ways to train the core is with moves in which you have to fight back a little bit. When your body wants to give into gravity and the core has to step in and stabilize you are developing a functional, effective, and incredibly efficient way to work the core.

Think: plank, beast, side planks, squats

FIGHT ROTATION
Another great way to challenge your stabilization is by resisting the urge to rotate. This helps you build strength evenly on both sides and super charges your core-work.

Think: side plank, off-set squats, off-set lunges, asymmetrical yoga poses like side plank and extended side angle.

GET A LITTLE COMPLEX
Complex work is going to cross more joints with work.  While more localized, single joint work like supine marches, or basic abdominal crunches have their time and place, you probably guessed what I'm going to say.  Complex work involving more joints, is going pack more of a punch and provide a better workout.

Think: deadlifts, hollow body positions, pikes, bicycles

So let's put it all together into a DIY workout you can do right now (or tune into one of my core videos where I bring it all together for you.)

A WORKOUT BUILT FOR YOU

CORE WORKOUT WITHOUT A SINGLE CRUNCH

30 Seconds of Each Move.
20-30 of rest in between.
3 rounds.

• Bird Dog
• Beast pose
• Side Plank or Forearm Side Plank Hip Dips
• Off-set Squat (1 medium dumbbell in the rack position, or at your side), Right
• Off-set Squat, Left
• Supine Pass the Block
  
• Boat with Rotation
  
• Bridge Pose Marches