Some of the most challenging and effective core workouts involve zero crunches or sit-ups.
Turns out, all those sit-ups we did in elementary and middle school P.E. were not the best for strengthening our centers. Instead, the core is engaged best with pilates and yoga-inspired moves that target the core from multiple angles - and not just from the front, where we want that six-pack of ripples to suddenly appear.
In my hourlong Power Core class each week, we do 16 to 20 different moves to target our core from the inside out. Without using a single crunch or sit-up, students break a sweat and burn a surprising number of calories (300+) with planks, side plank lifts, V-sits, boat poses, leg scissors, etc. Even standing poses like slow staggered squats and balancing leg lifts work the core when done right.
Here are three of favorites:
Badass Core Essentials
The Superman: The lower back is one of the most important parts of the core - yet typically the most neglected. We crunch and crunch some more to make the front of our core tight, but the lower back is vital for posture, strength and agility. And yes, when you have a strong lower back, there is a sexy muscle that emerges as a bonus.
For the Superman, start out lying face-down with your arms straight out in front of you, palms down, and feet shoelaces side down as your legs relax on the floor. Slowly and using a small range of motion while keeping your gaze down, lift your arms and legs at the same time, squeezing until you feel your lower back engage. take it slow and conservative if you're just starting to do these. It doesn't take much to work those lower back muscles. Hold for 5 to 10 counts, then slowly release back to the starting position. Do 10 reps like this. (Note: The higher you lift the legs, the more you'll get a workout in your glutes.)
The Boat Pose: This is a great core and hip flexor strengthener that will improve your balance over time. At first, you might only be able to hold for 15 to 20 seconds. Just keep doing these, adding a few seconds each time, and you'll work your way up to a full minute.
For the Boat Pose, Start out sitting on the floor or a mat, legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing forward. Keep your chest and back engaged and tall, lean back slightly. Bend your knees and slowly lift your feet off the floor, until your thighs are about 45 degrees from the floor. If you can straighten your knees, keeping the slight lean back until you are balancing where you sits bones and tailbone meet. As you are here, think about tightening your core the entire time. Now slowly stretch your arms up to lift and engage the sternum (shown at left), and then lower them until your arms are alongside your legs and parallel to the floor. Try to keep the lower abs flat and engaged as you continue breathing and balancing. Start with 10-second holds and work your way up to 30 seconds, 45 and eventually one minute.
The Three-Legged Plank: This is a modification combining elements of the regular plank and the downward dog poses in yoga. I love this one because it engages not just the core but also the legs, shoulders and triceps.
For the Three Legged Plank, start out in a downward dog position, both feet on the floor and your hips up in the air as your arms extend in front of you and you push your weight back toward your legs. From here, lift the right leg up and point the toes, lengthening the leg toward the wall behind you. Now, as you shift your weight forward until your shoulders are positioned above your hands, bring the right knee into your chest and hold the three-legged plank for 10 seconds. Slowly shoot the right leg back as it was, and then shift forward back into the three-legged plank. Do 5 to 10 reps, each with the 10-second count. Now do the same on the other side.
Coming Up: A leg-tastic bootcamp workout!