This does not mean that there are much more efficient exercises than others with regard to the risk: benefit ratio. This is the case of abdominal crunches and sit-ups which can increase lumbar compression, especially in the case of sit-ups.
In such a scenario it can be much more interesting to recommend other types of alternatives that are more efficient and safer and that are more suited to the design and functionality of our body, specifically the core .
What is the core?
The core is not a muscle or an area of the body that is physically delimited. The core is the set of both active and passive structures of the middle part of the body, including the dorsal, lumbar and pelvic spines.
The concept of the core has evolved from a more mechanical perspective, focusing on the individual actions that each core muscle performs, to a more functional perspective where the core as a system collaborates to fulfil a function: to balance, stabilize or counteract internal and external forces.
This is where the crunches or other traditional exercises for abdomen have no place, no longer because of the potential long-term risk that may involve its realization, but to enter into that more mechanistic perspective that we mentioned. That is, they are obsolete because they do not adapt to the new core concept that acts as a whole and not as the sum of its parts.
Just as these exercises become obsolete, so does “lower or upper abdominal training.”
The alternative: anti-movement exercises
It is not the first time that we have talked about these exercises in Vitónica. These exercises cause a moment of force in our spine that can be of rotation, extension or lateral flexion. Our goal is to maintain the neutrality of our spine without rotating, extending or flexing laterally.
P ress Pallof
The Pallof press is a basic anti-rotation exercise. It can be done not only with pulley and foot, but we can use rubber bands and different positions to work with different force vectors or in different planes.
The dead bug is an anti-extension exercise. In the video, we show a modified proposal since in general the dead bug is done without material. If done as in the video is too simple, try to fully extend the knees and simultaneously. In this way the moment arm on the column increases and the difficulty increases.
Kettlebell Bear Crawl
This exercise tests our dynamic stability. We can do it by dragging the kettlebell with our hands or placing it with a weight belt on our hips.
In any case, we must keep the knees close to the ground and at an angle of 90 degrees.
Plank kettlebell drags
This exercise could be considered an advanced version of the traditional plank. To drag the kettlebell we must use the arm furthest from it. The objective is to move it without our column losing an iota of neutrality.
The Turkish get-up is an exercise that combines all the anti-movement patterns that we have been seeing. It is important to memorize each step without skipping any and without leaning on your limbs if the step you are taking does not allow it.