Sit-ups once ruled as the way to get tighter abs and a slimmer waistline, while “planks” were merely flooring. Now planks — exercises in which you assume a position and hold it — are the gold standard for working your core, while classic sit-ups and crunches have fallen out of favour. Why the shift?

One reason is that sit-ups are hard on your back — they push your curved spine against the floor. Sit-ups also work your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. When hip flexors are too strong or too tight, they tug on the lower spine which can be a source of lower back discomfort.

Second, planks recruit a better balance of muscles on the front, sides, and back of the body during exercise than sit-ups, which target just a few muscles. Remember, your core goes far beyond your abdominal muscles.

 

Finally, activities of daily living, as well as sports and recreational activities, call on your muscles to work together, not in isolation. Sit-ups or crunches strengthen just a few muscle groups. Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles — the muscles you rely on for daily activities as well as for sports and recreational activities.

Harvard Medical School physicians and master trainers developed Core Exercises, a fitness programme that will show you how you can strengthen your core with workouts that take no more than 20-40 minutes and do not require fancy equipment. They are exercises that will keep you motivated and continue to challenge you as you make progress. Worth a try, no?

 

Acknowledgements

Harvard Health Publications