When you think about building core strength, what are the first exercises that come to mind? If it’s sit-ups and crunches then stay with us.<\/p>\n
These moves can help you build strength in your abdominal muscles. However, the core is made up of other muscles too\u2014the pelvis, obliques and lower back, to name a few\u2014but crunches and sit-ups isolate the abdominals, rather than working the core as a whole.<\/p>\n
<\/p>\n \u201cI wouldn\u2019t necessarily say that crunches are a bad core exercise\u2014they have their place\u2014but our core has a much bigger job than simply flexing the spine forwards,\u201d explains Pilates instructor and strength coach Rebecca Daodun<\/a>.<\/p>\n Latest Videos FromFit&Well<\/p>\n \u201cIn real life, our trunk needs to bend, rotate, resist movement, transfer force between our upper and lower body and keep us stable while our arms and legs are moving,\u201d she continues.<\/p>\n Below, Daodun has shared four moves that she does each week to strengthen her entire core.<\/p>\n You may like<\/p>\n \u201cI like including exercises that challenge the core in different planes and in different positions, rather than relying solely on crunches,\u201d Daodun adds.<\/p>\n Four core exercises to try instead of crunches1. Weighted side bend<\/p>\n \u201cThis challenges the core through lateral flexion [side bending] with the weight adding resistance,\u201d explains Daodun. \u201cThe obliques are working to control both the movement down and, importantly, the return to upright.\u201d<\/p>\n \u201cI love this move because we tend to think of core training as everything happening at the front of the body, when actually our trunk needs to be strong in every direction,\u201d she adds.<\/p>\n How to do it:<\/p>\n Reps: 8-12<\/p>\n What to read next<\/p>\n Stand tall with your feet about hip-width apart, holding a dumbbell in one hand by your side.Keep your ribs stacked over your pelvis and your shoulders relaxed.Bend your torso toward your side holding the weight.Pull yourself back to an upright position.<\/p>\n Trainer tip: Use your core muscles on the opposite side of your weight to move through your waist not your hips.<\/p>\n 2. Standing cross-body knee drive<\/p>\n \u201cThis is a much more integrated core exercise,\u201d says Daodun. \u201cYou\u2019re balancing on one leg while bringing the opposite knee and arm towards each other, so the obliques are involved in the cross-body movement while the rest of the trunk and pelvis have to stabilize you.\u201d<\/p>\n \u201cIt combines core strength with balance, coordination and hip control\u2014all things we need outside the gym too,\u201d she explains.<\/p>\n How to do it:<\/p>\n Reps: 8-12<\/p>\n Stand tall with your feet hip-width apart, holding a dumbbell in your left arm.Raise the dumbbell overhead and hold your other arm out to the side for balance.Drive your right knee up and across your body while bringing your left elbow down and across your body toward it.Return to the starting position with control<\/p>\n Trainer tip: Keep your standing leg and pelvis stable to avoid wobbling or rotating excessively.<\/p>\n 3. The Hundred<\/p>\n \u201cThis is a classical Pilates movement,\u201d says Daodun. \u201cRather than repeatedly curling up and down as you would in a crunch, you maintain the abdominal curl while the arms pump and the legs are held away from the body.\u201d<\/p>\n \u201cThat creates sustained abdominal work and asks the trunk to remain controlled while the limbs are moving,\u201d she continues, adding: \u201cThe further the legs move away from you, the greater the demand, so it can also be modified very easily by bending the knees or bringing the legs closer.\u201d<\/p>\n How to do it:<\/p>\n Sets: 2-3 Reps: 30 pumps<\/p>\n Lie on your back with your knees bent, then raise your head and shoulders into a gentle abdominal curl.Extend your arms straight by your sides and raise your legs into tabletop position with your knees over your hips and your knees bent to a 90\u00b0 angle.For an extra challenge, straighten your legs\u2014the lower and straighter your legs, the more challenging this move will be.Begin pumping your arms up and down in small, controlled movements while keeping your abdominal curl.<\/p>\n Trainer tip: Breathe rhythmically throughout the movement, keeping your lower back against the floor and your neck relaxed.<\/p>\n 4. Back extension<\/p>\n \u201cI always include extensions when talking about a strong core because the core isn\u2019t just your abs,\u201d Daodun says.<\/p>\n \u201cThe muscles along the back of the trunk, including the spinal extensors, are part of the system that supports and controls the spine,\u201d she continues.<\/p>\n \u201cBack extensions strengthen the posterior side of the body and balance all the flexion we tend to focus on when we think about traditional ab exercises.\u201d<\/p>\n How to do it:<\/p>\n Reps: 8-12<\/p>\n Lie on your front with your legs extended behind you.Place your arms on the floor by your head with your elbows bent to 90\u00b0 in line with your chest.Keep your neck long and your pelvis grounded.Gently raise your chest, upper torso and arms by engaging your back.Stretch your arms in front of you overhead and then return them to 90\u00b0 by your sides.Lower your body and your arms and repeat.<\/p>\n