4 Core Exercises that are better than sit-ups

As a strength and conditioning coach, training the core is a vital part of any strength program in order to prevent injury and get the most out all your other lifts! While the traditional sit-up might be one of the most popular core exercises, there are many better and more effective exercises that can target the entire core rather than just the rectus abdominus ( the “6 pack muscle”). So, here are four better core exercises than your classic sit-ups to work your overall core, decrease your chance of injury in day to day life and improve your lifting performance.

1. Dead bugs

   Dead bugs are a challenging exercise that target the deep core muscles, including the transverse abdominis and pelvic floor muscles. To perform a dead bug, lie on your back with your arms extended straight up towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the floor while focusing on keeping your lower back pressed into the ground. Return to the starting position and repeat on the other side. Focus on maintaining proper form and engaging your core throughout the movement.

2. Pallof Press

   The Pallof press is a great exercise for core stability especially focusing on the anti-rotation aspect of the core. To perform the Pallof press, stand perpendicular to a cable machine with your feet hip-width apart, and a single handle attachment at chest height. Take the handle with both hands and step away from the machine. With your hands at chest height and elbows bent, brace your core and press the handle straight out in front of you, maintaining a stable position. Hold for a few seconds, and then bring the handle back to your chest. Repeat for the desired number of reps, and then switch sides.

3. Single-sided Farmers Carry

   The Single-Sided Farmer's Carry is an exercise that targets the obliques, abs, and lower back muscles such as the quadratus lomborum (QL) while also working on grip strength. To perform this exercise, take a dumbbell in one hand and stand up straight. Brace your core and keep your shoulders level while walking a short distance. Change the dumbbell to the other hand and return to the starting position.

4. KB Plank Pass-Through

   The KB plank pass-through is an excellent exercise that targets trunk stability, as well as the shoulders and chest. To perform this exercise, start in a high plank position with a kettlebell on the floor in front of you. Place one hand on the kettlebell handle, and the other hand on the ground. Brace your core, lift the kettlebell, and pass it through your other hand, placing it on the ground on the opposite side. Repeat the pass-through with the opposite hand, and continue alternating for the desired number of repetitions.

Incorporating these exercises into your strength training routine will not only help you build a strong and stable core, but help in prevent back pain, and improving your strength training performance. Remember to focus on proper form and technique, and gradually increase the difficulty of each exercise as you progress!