10 Reasons Why Crunches And Sit Ups Are No Good For You!

The true authentic function of the abdominal muscles (front butt or front line of the body) during human movement/function, is to control the motions of the pelvis and rib cage (thoracic spine) in all 3 planes of human motion.

It is important you understand that the abdominal muscles get turned on (activated/stimulated) the same way every other muscle in the body gets turned on, by lengthening (stretching or loading) first.

Therefore when you select abdominal exercises, you’ll want to select and perform exercises that teach your abdominals to do what they really do when we move and function in the real world.

This type of training logic will ensure that what you are doing will carry over to what you ultimately want to be able to do better, giving you the most bang for your buck in your overall investment in your physical health and well being.

1. Crunches and sit ups shorten the stomach muscles (rectus abdminus) which will depress the rib cage and pull those who perfom them into a more rounded shoulder, hump back, slouching looking posture (kyphotic posture) along with tightening the hip flexors even more. (If that’s what you’re looking for keep doing those crunches and sit ups baby!)

2. Crunches and sit ups are performed lying on your back, while most of  human function occurs in an upright position.

3. In real world everyday functional activities we never use our abdominals in an isolated manner, like a crunch or sit up teaches us to do.

4. Traditional crunches and sit ups do not load the hips and thoracic spine into extension.

5. Crunches and sit ups do not link the motions of the pelvis, rib cage and shoulders together. (The Peltrunkula Phenomenon)

6. Crunches and sit ups isolate and train the abs in 1 plan of motion. (The abs like every other muscle and joint in the body work in all 3 planes of motion)

7. Crunches and sit ups do not train the abdominals t0 lengthen and load through the full spectrum of movements that are incurred in daily living and sports: bending, twisting, reaching, walking, running, lunging, etc..

8. Crunches and sit ups do not involve the butt. (“if the butt ain’t movin the abdominals ain’t groovin”)

9. Crunches place high compression loads on the lumbar discs (lower back) and cervical spine (neck) due to forced flexion.

10. Crunches and sit ups do not involve a transfer of energy from the foot/ankle. (“If the ankle and foot are tight theres a good chance the core ain’t right”)

So if crunches and sit ups teach the abdominals to do what they don’t really do in the real world (true authentic function) then why would you ever do another crunch or sit up ever again?

Would you ever invest time or money into something you’ll never use, feel good about, or benefit from?

If you perform crunches and sit ups, take a minute and think about Why? If the why has nothing to do with looking, feeling, and performing at your very best and doing so for a long time, you may need to revise your training strategy.

Click Here To See A Functional Abdominal Workout

The Difference Between Traditional And Non-Traditional Functional Core Exercises

Traditional Core Training:

Muscles: abdominals and lower back

Strong core prevents low back pain/injury

Always trained in isolation and predominately in sagittal plane (crunches, back extensions)

Motivation is most often aesthetic and used for spot reduction

Tissue Shortens (hits only 1 spectrum of motion, explode with no load – limits bodies ability to take advantage of storing and releasing energy)

Exercises are based on isolating muscles in an artificial environment (lying on your back or on a machine that limits motion of the foot/ankle, pelvis, trunk, thoracic spine, and shoulders).

Trains and breaks up the body into separate compartments. (not an integrated unit that functions as a whole)

Non-Traditional /Functional Core Training;

Muscles: entire torso including musculature of hips and shoulders.

Muscles arranged diagonally and in diagonal pairs; groups work synergistically.

Composed of several sub-systems.

If any sub-system becomes dysfunctional, all others are compromised/forced to compensate.

Trained through movements (not muscles) and in 3 planes of motion (tri-planar).

Tissue Lengthening followed by shortening (like it happens during human movement, load store energy and explode).

Exercises are based on what the core really does when the body is moving.

Trains the body predominately in a vertical upright position from the toes to the nose. 

At Colby Conditioning (personal trainers in boston) we take a functional approach to core training.

When I first started out as a coach, all I did was traditional core training which was all I happened to know at the time. My main concern and primary motivation was aesthetics and trying to impress upon the female population (what an idiot).

The funny thing is, traditional core training actually makes you look worse because it shortens the tissue , makes the hips tighter, makes you lower back hurt more and gives you that always attractive hunch back look (which is a nice description of yours truly and my physique back in the day).

However, I slowly started to smarten up and I mean slowly!   I began learning more about functional bio-mechanics/muscle function (what really happens to our bodies when we function, move, and have fun) and I realized just how ineffective and limiting traditional core training really was. This helped explain to me why I couldn’t move very well, why my posture was horrible, why I was so tight, and most importantly why I was still chickless:)

Needless to say, I will never do another sit up, crunch, or use any kind of traditional core training technique ever again. Believe me, I have experimented with just about everything when it comes to core training and nothing will help your body more than non-traditional core training. 

Why would you train the muscles of the body to do what they don’t do? (like traditional core training does)

Here is a list of some of my favorite non-traditional vertical (standing) core exercises we use with our clients at Colby Conditioning (personal trainers in boston). I know, I know, I promise to have video up soon:)

Parallel Stance Alt. Dumbbell Ab Matrix

Foot on Box/Bench Alt. Dumbbell Ab Matrix

Cable Stability Chops and Lifts

Parallel Stance 3D Belly Press w/ arm drivers

Split Stance Alt. Dumbbell Ab Matrix

Split Stance Cable 3d Belly Press w/ arm drivers

Core Ball Backwards Lunge Matrix

3D Cable Belly Press w/ leg drivers

Lunge Matrix w/multi-directional reaches

Uncommon Lunge Matrix w/multi-directional reaches

Pivot Matrix w/ multi-directional reaches

Parallel Stance Cable Overhead Ab Matrix

Split Stance Cable Overhead Ab Matrix

Cable Chops and Lifts

Dynamic Cable Overhead Ab Matrix

3D Walking Series

Single Leg (Dumbbells, Cable, Core Ball, Medicine Ball etc..)

To find out more about how personal trainers in Boston can help you and your core click on the link below and receive 2 free private coaching sessions, a 30 minute massage, a consult and assessment with no pressure or obligation.

http://www.bestpersonaltrainersinboston.com/personal-trainers-in-boston-consult.html