What is a good core exercise besides sit-ups?

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  1. Tami McCandlish-Smith - NASM Elite Trainer
     

    I would recommend the Superman exercise. Lie face down on the floor with your arms extended overhead and the palms of your hands rested face down. Draw your belly button back toward your spine to activate your deep core muscles. Then, slightly lift your arms and legs off the ground so that you end up in a position that looks as if you are flying like Superman. Do not try to raise your legs and arms so high that you excessively arch your back. Go for extension rather than height. Your thighs will lift up off the floor a half-inch or so. If this is a new exercise for you, you might find that you cannot even lift your legs off the floor. If so, it is okay. Try not to feel discouraged. You will eventually get stronger, so keep at it! The goal is to feel your muscles contracting all the way down your back, into your gluteals, and to keep your abdominals engaged at the same time. Also, do not lift your head during this exercise as this will stress your neck. Keep your head and neck in line with the rest of your spine by keeping your face pointed toward the floor. Make sure you pause at the top of this movement for at least a second or two before lowering your limbs to the floor. Remember to inhale when you lower your body and exhale on the way up, when you contract your muscles.

      

    Helpful? 1 person found this helpful
    I would recommend the Superman exercise. Lie face down on the floor with your arms extended overhead and the palms of your hands rested face down. Draw your belly button back toward your spine to activate your deep core muscles. Then,... More
  2. National Academy of Sports Medicine
     
    BOSU Planks with variations are great core exercises. These challenging core exercises are great for runners. Starting Position: Flip the BOSU over so that the hard, flat surface is facing up. Place hands on top of the BOSU, at least shoulder width apart or hold onto the side handles on the BOSU. Make sure your shoulders are directly above your wrist and that the rest of your body is in a straight line from your head to your heels. Pull your belly button in towards your spine to prevent the lower back from doing too much work. It is helpful to have a mirror to watch your form. Movement: Press up into plank and hold for as long as you can. Variations: When a one minute hold has been mastered, lift the right leg up while holding plank, lower with control and switch to the left. You can add movement with the upper body by rocking the BOSU board back and forth and/or side to side. Once you do add movement, be careful not to lose the stability in your core (belly button in) or in your alignment. Repetitions/Time: Start with holding plank from 10 seconds to a full minute or longer if you choose. Once you can hold plank for one minute start adding movement such as lifting one leg at a time or rocking the BOSU with the upper body.
    More Related Answers from National Academy of Sports Medicine
    BOSU Planks with variations are great core exercises. These challenging core exercises are great for runners. Starting Position: Flip the BOSU over so that the hard, flat surface is facing up. Place hands on top of the BOSU, at least... More
  3.  Brandon Leavitt - NASM Elite Trainer
     
    When you start training your core you want to work the stabilization musculature. These exercises help stabilize the spine and pelvis.  Here are some examples of core stabilization exercises: 
     
    Bridge   
     
    Lie on your back with your knees bent, feet flat and toes pointing straight ahead.   
    Draw in your belly button and squeeze your glutes. 
    Lift your pelvis off the ground until shoulders, hips and knees are in line. 
    Slowly lower pelvis to the ground. 
    Exercise should be done slowly maintaining belly button draw-in at all times.
     
    Prone Iso-Ab 
     
    Lie on your stomach with forearms on the ground. 
    Draw-in your belly button 
    Squeeze glutes to raise yourself off the ground 
    Hold yourself there for as long as you can maintain proper form up to 60"
     
    Once these exercises become easy, you can lift one leg or try doing them on a stability ball. 
    More Related Answers from Brandon Leavitt - NASM Elite Trainer
    When you start training your core you want to work the stabilization musculature. These exercises help stabilize the spine and pelvis.  Here are some examples of core stabilization exercises:  Bridge    Lie on your... More
  4.  Jara Soost ATC-LAT - NASM Elite Trainer
     
    There are so many good ways to train the core.  I am not always a big fan of sit ups because it can cause extra stress to your back.  I like to perform roll downs--kind of a backwards sit up. Start by sitting on the floor (mat) with your feet together, knees bent and together, head pulled up and shoulders back.  Keeping your belly button pulled toward your spine, roll down until your feet feel like they are coming off the mat.  Hold for 2 seconds and come back up to the sitting position.  The stronger your core becomes the further you will be able to roll down while keeping your feet flat on the mat.

    Also don't forget your core is like a weight belt surounding you, so work it in all directions.  If you do a plank (resting on your elbows and toes face down) also do a plank in a side lying position (being sure to work each side) and face up (on elbows and heels) as well.
    There are so many good ways to train the core.  I am not always a big fan of sit ups because it can cause extra stress to your back.  I like to perform roll downs--kind of a backwards sit up. Start by sitting on the floor (mat) with your... More
  5. Pamela Oelerich - NASM Elite Trainer
     
    I love planks! The basic plank is simple to start with and can be made more difficult as you progress. For a beginner, start by laying facedown on a mat, resting your upper body on your forearms with your elbows directly beneath your shoulders. Lift your body off the floor so your body is suspended in a straight line supported by your forearms and toes. Hold your tummy in and keep your body straight – do not let your body dip towards the floor. Try to maintain this position for 30 seconds. Once you can do that, try holding it for one minute. 

    Once you can hold the basic plank with good form for one minute, try the Side Plank with Moving Knee for an additional challenge.

    1. Start in the simple plank position then roll to the left, rotating your left arm, so your upper body is propped up on your left forearm, elbow directly beneath shoulder and forearm running perpendicular to your body. Stack your feet and place your rigth hand on your hip, elbow pointed up. 
    2. Raise your right leg and bring your right knee to your right elbow.
    3. Return to start.
    4. Switch sides.

    Do 2 to 3 sets of 8 to 10 reps on each side.

    Have fun! :)

    More Related Answers from Pamela Oelerich - NASM Elite Trainer
    I love planks! The basic plank is simple to start with and can be made more difficult as you progress. For a beginner, start by laying facedown on a mat, resting your upper body on your forearms with your elbows directly beneath your shoulders. Lift... More
  6.  Rae Reed
     
    Rae Reed answered:

    Try slow mountain climbers (for those with no shoulder or wrist issues). Start in the push up or plank position, straight back, firm core, holding in the abdominals. Breathe out while bringing one knee inward, then straighten leg, breath in. Alternate knees in a climbing motion. Try doing this for one minute.

    This is a challenging move that will work the entire core!

    More Related Answers from Rae Reed
    Try slow mountain climbers (for those with no shoulder or wrist issues). Start in the push up or plank position, straight back, firm core, holding in the abdominals. Breathe out while bringing one knee inward, then straighten leg, breath in.... More