Fitness
Better Alternatives To Crunches For A Stronger Core, As Per Expert
When it comes to core workouts, crunches have long been the go-to exercise for fitness enthusiasts, especially for those looking to strengthen their core. Yet, fitness experts have now witnessed a shift and are encouraging individuals to perform improved exercises for the same that offer even better outcomes. Experts suggest that exercises that do not put pressure on the neck and back (as crunches do) and also work more on the tummy muscles are the best to cater to this purpose.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert Dr Kapil Dave, Director of Sports – Sharda University – Noida, shared that if you’re finally prepared to move beyond a basic set of crunches, try these crunch-free moves that hit your entire core.
“Crunches mainly work the rectus abdominis, the superficial ‘six-pack’ muscles. They do have a role in building core strength, but they miss other crucial muscles such as the transverse abdominis, your deep core stabiliser, obliques, and lower back muscles. Furthermore, crunching motions repetitively may cause strain to the neck and lower back if performed improperly,” explained Dr Dave.
1. Plank Variations
Planks are an old favourite among core exercises because they engage so many muscles at once. Dr Dave suggested to try these variations instead:
Forearm Plank
Start at a forearm plank position with a straight line running from head through heels. This is to hold for 20-60 seconds
Side Plank
Lie facing upwards, holding yourself up on an arm and resting your hips atop the foot facing upwards. 20-60 seconds on each side.
Plank with Shoulder Taps
From a standard plank, alternate tapping each shoulder with the opposite hand while keeping your hips stable.
2. Dead Bug
This exercise works the deep core muscles while keeping your back safe. To perform this, lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Then slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the mat. Lastly, go back to the initial position and repeat on the opposite side.
Also Read: Why Do Women In Their 20’s Feel Like Their Knees Are Wobbly And Loose? All About Patellar Subluxation
3. Bird Dog
The bird dog helps enhance balance, with a strong impact on the core and lower back. Get down on your hands and knees in a tabletop position, stretch your right arm and your left leg simultaneously, with your hips kept horizontal, pause and go back to the initial position. Dr Dave suggested repeating on the opposite side as well.
4. Russian Twists
Russian Twists are one of the rotational strength exercises of the obliques. Sit on the floor with knees bent and feet lifted slightly above the ground, hold a weight or medicine ball in both hands and twist the torso to one side, then to the other side.
Bottomline
While crunches have their place, they are far from the only or best option for building a strong core. Incorporating these alternative exercises into your routine will improve strength, stability, and functionality while reducing the risk of injury. A well-rounded core workout isn’t just about achieving a six-pack, it’s about enhancing your overall fitness and well-being.