The document discusses replacing traditional "crunches" with more comprehensive core exercises. It defines the core as muscles that maintain spinal integrity and transfer energy throughout the torso. Twenty alternative exercises are presented that work the core from different positions, planes of motion, and bases of support. These exercises better challenge the core as a unit to improve stability, mobility and overall strength compared to basic crunches.

1. P R E S E N T E D B Y
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The Death of Crunches: 20 True Core
Exercises
Brett Klika CSCS
www.spiderfitkids.com

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Today
• Discuss the definition of “core” exercises
• Understand the essential anatomical
aspects and function of the “core”.
• Discover and practice exercises that teach
the core to work as a unit for better mobility,
stability, and overall strength.

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“Crunching” Exercises Are
OK.
Sometimes…

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But….
“Repeated or prolonged spinal
flexion is the primary
mechanism leading to lumbar
disc herniation.”
Stuart Mcgill

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What is the “Core?”
A relationship of the anterior, posterior, and lateral muscles of the torso to
increase intra-abdominal pressure to maintain the integrity of the spine as
energy is transferred across the torso.
 Static
 Dynamic

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How Do We Work the “Core”?
Body Position
• Supine
• Prone
• Quadruped
• 6-point Quadruped
• 4-point Quadruped
• Upright
• Kneeling
• Standing
Challenge static and dynamic spinal integrity from a variety of positions,
planes of motion, and bases of support.
Planes of Motion
• Sagittal
• Frontal
• Transverse
Bases of Support
• Parallel
• Staggered
• Narrow
• Wide
• Stable
• Unstable

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Breathing and the Core
• Quadraped breathing

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Supine Core Exercises
Where is the challenge?
• Rollover
• Dead bug
• Side to side rock
• Reverse plank

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Prone Core Exercises
• (Lying)Alternating
climbers
• (Quadruped)
• Bird dog
• Rotation
• 4 Point Crawl
• 6 Point slow crawl
• Tension plank
• Alternate limb
lift patterns
• Alternate limb
cross patterns
Where’s the challenge?

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Upright Core Exercises
Where is the challenge?
• Kneeling
• Chops/lifts
• Reaching lean
• Palov press
• Manual instability

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Upright Core Exercises
• Dynamic
Movement
• Skip
• Shuffle
• Standing
• Standing Crawl
• Standing cross
crawl
• Chops/lifts
• Ball/band/manual
• Parallel,
staggered, 1-leg
• Wide/narrow

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Core Work During a Session
Basic movement patterns done correctly require significant core integration
• Squat
• Deadlift
• Push up
• Carry
• Lunge
• Get up

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In Conclusion
• Crunches are candy
• Understanding the role of the “core” musculature and provide a
challenge daily!

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Thank You!
Brett Klika CSCS
SPIDERfit Kids
www.spiderfitkids.com
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