Why don’t we ever do crunches or situps?

I’m happy to report that I don’t get this question that much anymore.  People are becoming more educated and aware about the true function of the abdomen and core musculature.  It’s refreshing!

But just in case you wanted a clear explanation as to why crunches and situps have become the red-headed stepchild in the world of progressive fitness professionals, I thought I’d post a quick clarification for ya.

First of all, the abdominal muscles have NOT evolved on your human body to simply flex (bend) the spine.  That is not their main purpose, no matter what you’ve heard.  The primary function of the abdominal complex is to stabilize the spine.  While the limbs are moving (as in throwing a ball, swinging a golf club, running/walking/swimming, picking something up, reaching to grab an object, etc.), the “core” turns on to stabilize the spine and prevent it from moving into excessive positions (as well as helping to coordinate movements from multiple locations).

So, when somebody pushes you backwards with a ton of force, your abdominal muscles (and all the other muscles surrounding your midsection, forming a “corset” of protection around your spine) contract and prevent your spinal column from bending too far backwards.

When you reach way out to catch a fast-moving ball, your core muscles stop your torso from twisting your spine to the point of injury.  They decelerate your twisting motion.

When lifting something heavy, the muscles of your abdomen create internal pressure to maintain spinal alignment, protect the internal organs and dissipate the force of the load throughout your body.

You can create force and power in movement through use of the core as well.  A golfer gains power in a swing from forceful rotation of the hips, which successfully transfers into the upper body through the abs.  This is how a great punch works, too.  Many athletic movements work this way.  Force is generated in one part of the body, then transferred through the abs to the other half of the body.  Or when sprinting, the core helps to coordinate the powerful movements of the arms and legs in order to propel the body forward.

I think all these examples give you a good idea of the multi-faceted talents and functions of the abdominal muscles.

Yes, the stomach helps out when we sit up and lay down as well.  But that function just isn’t the main reason for our midsection!  So, why on Earth would we use a sitting up and laying down motion to “strengthen” all aspects of our core  when that’s not even its primary function??!

Plus… listen to this one closely…

There is a fascial system that intimately connects all the muscles on the front of your body. (there are many fascial systems, but that’s for another day)  Your quads, your rectus abdominus (the superficial six pack muscles), your chest, your neck… they are all connected by a fibrous sheath.

In most mature females (and in many males too), the quads (front of the thigh) are much, much stronger than the hamstrings (back of the thigh) and glutes (butt).  If we do mass quantities of crunches and situps, subsequently tightening up the “six pack”, then we are actually contributing to the tension in the overdeveloped quads.  Guess what this often leads to?  Yep, knee problems and injuries.

Ouch!

If you are a female athlete and you’ve had knee problems, this should be some pretty strong evidence to help you say “NO” to counterproductive crunches and situps.

Now, whether you are female or not, strong quads and an overworked rectus abdominus can also lead to neck pain and shoulder issues.  If we follow the fascial connection on the front of the body – that tightened, shortened, overly crunched midsection + thigh combo will create a kind of sling that pulls the head and chest downward.  The stronger and more tense the front of your body, the more pressure is added to the sling… the farther out of alignment your head and shoulders shift… the more risk for injury you accrue.  While being active OR just reaching down for that pen you dropped!

I think I’ve put together a good argument for the avoidance of crunches and situps, eh?  I kinda fit in a preliminary argument supporting foam rolling and fascial release as well!

But putting that foam rolling topic on the back burner for now, let’s quickly discuss what to do for the core instead of crunches and situps.

Since the “core” includes all superficial and deep abdominal muscles, the lower back, the pelvis and the upper thighs, we want to utilize movements that train these muscles as a unit.  We DON’T need to think of them as separate entities because they don’t function that way!!

Planks, side planks, any movement of the limbs in a plank/ side plank/ pushup position.  Sprinting, lifting heavy things, throwing, catching, wood chopping movements.  ANY movement that stabilizes the spine, coordinates the movements of the arms and legs, or helps to transfer force throughout the body.  THAT is how the core is best utilized.  And THAT is how we must exercise the core in order to provide it with more strength.

One example: plank with punches/reaches

Wanna do hundreds of crunches and situps now??

Didn’t think so