CORE BY FOUR

Yes, everybody's sick of hearing about how important "core" exercises are. But do most people know what constitutes the "core" musculature? And, if everyone's up-to-date on the latest "core" research, why do I see so many "trainers" prescribing endless "crunch" variations... and even "sit-ups" to their clients? Okay, I'll admit that there is some difference of opinion about what constitutes core musculature even among well-versed fitness professionals. But there is no doubt that most knowledgeable trainers are moving away from crunching and incorporating safer and more "functional" core movements into their clients' programs.

Crunches are dead. Check into Stuart McGill's research on repeated spinal flexion to find out why. Now, "curl-ups" are just fine, and in fact, recommended by McGill as part of his back protection regimen ( cat-camel, side plank, curl -up, and bird-dog.) The difference? Crunches( see gruesome pictures below) reinforce kyphotic position, and put a LOT of shear stress on the lumbar spine while it is being flexed. Curl-ups maintain a neutral spine and do not reinforce kyphosis.

Oh, and the "bicycle" exercise? Spinal flexion with spinal rotation? A recipe for disaster.

So what should we do for "core" development? In most cases, you can safely incorporate four categories of core work into your program: Anti-Rotation Exercises, Anti-Lateral Flexion Exercises, Anti-Extension Exercises, and Flexion with Neutral Spine

Anti-Rotation Exercises: *Pallof Press variations *Med Ball Rainbow *Renegade Row *Feet-Elevated Wobble Board Push-Ups *Front-to-Side Plank *Half-Kneeling Anti-Rotation Press *Advanced Plank ( 3-Point)[see below]

*Landmine[right]

*Tornado Ball Slam[below]

Anti-Lateral Flexion Exercises: *Unilateral Waiter Walk *Stability Ball Rollout *Unilateral Farmer Walk *Side Plank variations * KB Windmill[below]

*Suitcase Deadlift[right]

Anti-Extension Exercises: *Plank variations * 1-Arm Waiter Walks, Rack Walks *Blast Strap Fallouts *Blast Strap Miyagis *Overhead Step-ups *Body Saw[below] *Ab Wheel Rollouts

Flexion with Neutral Spine: *Reverse Curl Up *Stability Ball Rollout *Overhead Med Ball Throws *Val slide Reverse Curl

*Med Ball Slams *Band Jackknife

So, work hard on your "core by four" and you might be able to perform a flag one day:

Okay, maybe not. But you can still be "ABsolutely Fabulous"

Eddie: What do you see when you look in the mirror, darling?

Patsy: Me looking FABULOUS! What do you see?

Eddie: Yeah... Just the room. Absolutely Fabulous (1992-2004)

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