If you’re repping out endless crunches on a mission to strengthen your core, it’s time to stop. Crunches may be good for strengthening your abdominal muscles (particularly the upper ab area) but, when it comes to improving overall core strength Fitness Coach, Elise Young, says you should swap them and do this four-move workout instead. Not only are they far more effective, but you may even find them easier too.
Whether you’re hitting the gym floor or going about daily life, having a strong core will make things easier. That even includes the little things you don’t even think about, like getting out of bed in the morning and sitting on the toilet, by the way! This is because the muscles that make up your core (the muscles in the lower back, pelvic floor, hips and abdomen) work together to stabilise and protect the spine, allowing you to move better without losing your balance. Whereas in the gym this will help you execute exercises with better form and movement control, thus reducing the likelihood of injury.
What’s also great about this workout is that the majority of the exercises are performed either from a standing or kneeling position, so it’s ideal if you suffer from lower back or neck pain. You’re going to need some sort of weight for this workout; a single dumbbell, kettlebell, or even household items, like a large water bottle or a tin of food will do. Perform each exercise below for 8-12 reps, followed by a 30-second rest. Once you’ve finished the entire workout, rest for one to two minutes, before repeating two more times. Here are your exercises:
- Overhead march
- Kneeling halo
- Goblet march
- Bear pull throughs
If you’re looking for more accessible workouts to build a stronger, more stable mid-section, then this five-move workout is an ideal starting place for beginners. FYI it doesn’t contain any planks, sit-ups or crunches— phew! If it’s standing core exercises that you’re after, then take a look at these seven PT-approved exercises.
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You only need a kettlebell and these four exercises to build a stronger, resilient bodyPush, pull, hinge and squat to build full-body, functional strength
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Skip the crunches – this five-move upright ab workout builds a strong, stable coreYou can build a stronger core without hitting the floor
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This 30-minute strength circuit adds upper body muscle where you really want itThis quick-fire workout can help build your chest, arms, back and shoulders
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Arnold Schwarzenegger’s quick hit dumbbell workout delivers serious strength gainsStart your week the right way – with this simple 30-minute, four-move strength workout
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No plank needed – build a stable core with this 8-minute upright ab workoutYou can build a strong core without getting on the ground
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Boost lower body muscle and burn fat with this speedy 20 minute dumbbell workoutLeg day doesn’t have to be skipped, especially with quick, effective sessions like this
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Sculpt full-body strength and muscle with two dumbbells and these seven exercisesNo gym required
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Time crunched? This five-move dumbbell circuit builds muscle and burns fatNo need to skip your workout, this 30-minute circuit has your entire body covered
