Stop Doing Thousands of Crunches: 3 Core Stability Exercises That Actually Build a Stronger Midsection 

Many people drop to the floor and start doing crunches as soon as they hear about ab exercises. Others take it a step further and perform hundreds of crunches in small sets throughout the day in hopes of quick gains.

Crunches can feel like an incredibly effective exercise, as 10-20 unbroken reps can lead to a sick ab burn. However, lactic acid buildup does not necessarily lead to strength and muscle gain.

As a personal trainer with over 17 years of hands-on experience, I have seen countless people chase this outdated dream of building a chiseled six-pack with nothing more than crunches. It’s no surprise that most of these people fail and give up on their objectives.

The core isn’t limited to the rectus abdominus muscles, which the crunches isolate. It includes deep stabilizers and outer movers that work together to support your spine, pelvis, and trunk. These muscles include the transverse abdominis, glutes, obliques, pelvic floor, and erector spinae muscles.

In this article, I pull back the curtain on the three most effective core stability exercises, including the Pallof press, dead bugs, and suitcase carries, for building a strong midsection. You’ll also learn the correct techniques for these movements and how to integrate them into your routine. We have a lot to unpack, so sit tight and read on.

The Crunch Conundrum — Why Crunches Aren’t Enough

A strong core isn’t just about aesthetics. It can help stabilize your spine, boost posture, and power every move.

Working on core stability can help prevent injuries, enhance athletic performance, and boost everyday functionality. Without a strong core, even your stronger muscles can falter and become ineffective.

However, crunches target a small section of your core while ignoring the deeper muscles. A study published in the Sports Health journal found that stability-based exercises outperform crunches for core strength and injury prevention. (1)

It does not end there. Repetitive spinal flexion involved in crunchies can stress the lower back, compressing spinal discs and increasing wear over time. Experts advise people with spine issues to stay away from this exercise as it can lead to disc herniation and chronic pain.

The Science of Core Stability

The idea of a strong core shouldn’t be limited to creating movement. A robust midline should be just as effective in resisting unwanted force.

Think about it. Your core is the bridge connecting your upper and lower body and plays a vital role in maintaining posture, balance, and power transfer.

When training your core, you must consider anti-rotation, anti-extension, and anti-lateral flexion exercises to ensure overall development.

Anti-rotation keeps your torso from excessive twisting and is vital during tasks like swinging a baseball bat. Anti-extension keeps your spine from overarching, which is crucial when lifting something overhead. Finally, anti-lateral flexion prevents side bends when you are carrying something heavy on one side, like a bucket.

These movements power real-world activities, like twisting to grab a bag or staying upright while carrying weights in one hand. On the other hand, your body will be unprepared for these movements if you stick to crunches in your training.

Without further ado, here are the three exercises that should be a part of your core training arsenal:

Exercise 1 — Pallof Press for Anti-Rotation

The Pallof press is an utterly unassuming exercise that will set your core on fire from the very first set. This exercise is designed to challenge your ability to resist rotation.

You could use a resistance band or a cable machine for this exercise, depending on equipment availability. The band or cable will try to twist your torso, but you must fight the pull to stay steady and stable.

This move targets the obliques and transverse abdominis muscles to build a stronger and tighter midline.

Pallof press sharpens rotational control, which is crucial for sports like tennis and golf. It can also improve your posture by strengthening the deep stabilizer muscles and reducing the slouch.

How To Perform Pallof Press

We will stick to the resistance band variation for this exercise, as most people have access to it. Attach the band to a sturdy anchor at chest level and stand sideways to the anchor with your feet shoulder-width apart and knees slightly bent.

Grab the resistance band with both hands and hold it against your chest with your elbows bent. Step away to create tension while keeping your hips and shoulders square. There should be a decent pull on the band in the final position.

Brace your core and press the handle straight out, fully extending your arms. You will experience a slightly stronger pull in the extended position and must not let your torso twist to the side.

Hold for 1-2 seconds before returning to the starting position. Repeat for 10 to 12 reps before switching sides.

You could increase the challenge by using a heavier band or standing with a narrower stance.

Exercise 2 — Dead Bugs for Anti-Extension 

Spinal stability becomes one of the most crucial factors as you progress to heavier compound movements like deadlifts, squats, and overhead presses. A strong core that prevents spinal over-arching can help you excel in these exercises.

The best thing about dead bugs is that it is a very unintimidating exercise that involves lying on the floor and mimicking a beetle on its back. You essentially lie flat, arms and legs raised, and move opposite limbs while keeping your lower back glued to the ground.

This exercise trains your transverse abdominis and multifidus to improve your spinal bracing during heavier lifts.

Step-by-Step Instructions

Lie on your back on an exercise mat, extend your arms towards the ceiling, and bend your knees at 90 degrees so your lower legs are parallel to the floor.

Begin by pressing your lower back into the floor to engage your core muscles. Then, exhale slowly as you lower your right arm and left leg towards the ground. Stop just above the floor and reverse the motion to return to the starting position.

Alternate between sides for the recommended reps.

Variations and Modifications

Advanced trainers can hold a dumbbell in each hand while performing this movement to crank up the intensity. You could also pause in the fully lengthened position to smoke your core muscles and ignite new growth.

On the flip side, beginners can make the exercise a little easier by keeping one arm and leg on the floor throughout the range of motion.

Many of my clients report an improvement in their overhead pressing abilities after eight weeks of performing this exercise consistently. There is no reason why you couldn’t achieve the same results.

Exercise 3 — Suitcase Carries for Anti-Lateral Flexion 

If your body tilts while hauling a heavy bag on one side, it is a sign that you need to add anti-lateral flexion exercises to your routine.

The suitcase carry is a walking exercise where you hold a weight in one hand, resisting its pull to tip sideways. Walking upright while holding onto a heavy object hammers your obliques and quadratus lumborum, making suitcase carrying one of the best unilateral core strength exercises.

Research shows that unilateral carries boost oblique activation by 35 percent compared to planks. (2)

Performing this exercise is incredibly straightforward. Grab a dumbbell or kettlebell or even a heavy bag in one hand and stand upright with a hip-width stance. Brace your core and start walking in a straight line without bending your body to one side.

Avoid rushing and take controlled steps for 20 to 30 feet before switching sides. Stick to your normal gait and steer clear of the urge to cover the recommended distance in as few strides as possible.

I like to tell my clients to imagine they are balancing a glass of water on their head during this exercise. You must start over, even if a single drop of water spills on the floor.

Benefits of Suitcase Carry

This exercise enhances balance, making uneven surfaces and quick turns easier to handle, which can improve your daily functioning and athletic performance.

Plus, the enhanced core strength will carry over to demanding exercises like deadlifts and lunges.

Use a heavier weight or extend the working distance as you get stronger to make consistent progress. Seasoned trainers can perform this exercise while holding a dumbbell overhead to further challenge their shoulder and core stability and strength.

How to Integrate These Exercises into Your Routine 

Now that you know about the three most effective exercises to build a strong and balanced core, it is time to put this knowledge into action. Below is a sample workout plan that you can perform 2-3 times a week:

Exercise	Sets	Reps (in secs.)	Rest (in secs.)
Pallof Press	3-5	12-15	30-45
Dead Bugs	3-5	12-15	30-45
Suitcase Carries	3-5	12-15	30-45

Scale this workout depending on your current fitness levels and training objectives. Beginners should start with three sets of these exercises, whereas experienced trainers can go up to five sets per move.

You don’t necessarily have to perform all three exercises in the same workout. Add one of these movements at the end of your existing strength training routine if you already have a decent midsection, but want to turn things up a notch.

On the other hand, you can pair these exercises with high-intensity cardio training to boost muscular and cardiovascular endurance and stamina while building a chiseled midline.

Remember, your workout effectiveness depends on your rest duration. Resting too long between exercises can lower the training intensity, hampering muscle stimulation and growth.

Although you are allowed a 45-second breather between exercises, you should start the next movement as soon as you feel recovered and can give it your all in the next set.

Common Mistakes To Avoid

Many people tend to rush through the reps as fatigue starts to creep in. Speeding up sacrifices control, rendering the exercises ineffective. It also increases the chance of muscle strains, which can put you on the sidelines for several weeks.

Focus on establishing a deep mind-muscle connection and use it as a yardstick to assess target muscle stimulation. Slow down your reps if you don’t feel optimal core engagement.

I recommend using three-second eccentrics to maximize time under tension and subsequent adaptations.

Progressive overload is the name of the game when it comes to making consistent gains in your training routine. Gradually increase the reps, resistance, or distance every 2 to 3 weeks to avoid hitting a plateau.

Conclusion

Crunches might be just fine if you’re only looking for cosmetic benefits. However, you must step up your game and add anti-rotation, anti-extension, and anti-lateral flexion movements to your regimen to build overall functionality.

Start with the three exercises listed in this article, and you’ll see the results in no time. Best of luck!

References:

1. Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013 Nov;5(6):514-22. doi: 10.1177/1941738113481200. PMID: 24427426; PMCID: PMC3806175.

---