Why Functional Core Stability (Not Crunches) Are More Important
A strong core isn’t about 6-pack abs, it’s about stability, coordination, and control.
You’re not alone if you think that crunches are the best way to build a strong core, but I’d like to teach you why functional core stability is what really matters and how crunches/ sit-ups can actually be making things worse for your spine. Train smarter, starting now.
First off, what is the core? Your “core” is way more than your abs, it’s an entire cylinder of muscles that support and stabilize your spine & pelvis. These muscles work together to create dynamic stability to support your spine during movement.
Front: rectus abdominis, transverse abdominis
Back: multifidus, QL & spinal erector muscles
Sides: obliques
Bottom: pelvic floor
Top: diaphragm
I also like to include the periscapular muscles (such as your middle- lower trapezius muscles) in my discussion of the core since they help to support and maintain posture.
Here’s my issue with crunches: They target mostly the rectus abdominis (your 6-pack muscle). This muscle helps with spinal flexion but doesn’t really translate to real-life movements. Crunches don’t train your deep stabilizers and they increase pressure on the discs in your lumbar spine (especially if done with poor form or with a deconditioned spine), leading to potential injury/ pain in the back.
Let’s talk about functional core stability.
These movements teach your body how to create and resist movement, translating to real life movements. Some easy applicable examples include resisting rotation when carrying something heavy like groceries, controlling your spine when picking up a child, bracing your trunk when hiking with a heavy backpack. This type of training has been proven to:
Improve balance and control
Reduce the risk of low back pain & re-injury (with a history of back pain)
Improve performance in sport
Improve confidence with movement
Reduce the risk of injury in our extremities (hips, knees, ankles, shoulders…)
The final takeaway is that although crunches might feel familiar, they’re not the best path to a resilient, pain-free spine. Focus on functional core stability training to train what really matters. Your back and the rest of your body will thank you.
