Sit-up Alternatives to the Rescue!

August 2023

Hello Movers,

Let’s be real, it’s 2023 and there are MUCH better options for core training than Rocky-style sit-ups. You don’t even have to be lying on the ground—any time you stand and hold something in your arms, you work your core (carrying children or heavy bags of dog food, for example).

I personally do very little true “core” movements — no sit-ups, crunches, or bicycle twists around here— they all make my neck tense, and I already get plenty of that scrolling Instagram. What I DO do is focus on breathing and trunk position (think rib cage and hips) in every workout I do. How do you start? Watch the video on breathing and position below first, and then try adding a couple of the exercises I share in this newsletter to your next workout.

Want some variety with your core strengthening and some fun company, too? Sign up for an upcoming OUTDOOR PARK STRENGTH & CONDITIONING CLASS. We’d love to move with you!

Cheers,

Meg

STEP 1: PRACTICE THE STACK + BREATHING

• Watch this video on rib cage position and breathing first. The first step to learning is awareness of your core. If you aren’t aware of your natural position, it’s hard to change it or improve it.

• Decide if you are a THRUSTER or a CRUNCHER.

• Practice breathing and finding the “ribs over hips” position while standing in front of a mirror. Then, try testing yourself away from the mirror —can you keep it?

• Next, try a few of the exercises below and see if you can keep the awareness of your position, while still breathing through it.

• Practicing this during a workout can transfer directly to a better position (and less aches and pains) in the rest of our lives.

STEP 2: NON-TRADITIONAL CORE MOVEMENTS

Here are a few movements I love to add to warmups or circuits, especially when I have a client who has a hard time connecting to their core, or who has back or hip discomfort.

Instructions: Pick 2-3 exercises. Do 1 round of 10 repetitions each. Progress to 2-3 rounds. (Get full workout playlist here).

***If you are pregnant or early postpartum, please consult your doctor or physical therapist before jumping into these exercises.***

• Pallof Press - great for everyone, but especially pregnant or postpartum people. Advanced Version or Partner Version

• Wall Plank - looks simple, but try it with a band! Great way to practice the “stack.”

• Banded Deadlift - good prep for deadlifts or to work on your lifting positions.

• Dead Bug + Block - different way to use a yoga block.

• Heel-Elevated 1.5 Squat - yes, squats work your core. Hold a weight at your chest and try to stay upright. Think “pull bottom ribs and front hip bones together, WITHOUT crunching. Best for those with healthy knees—if that’s not you, try the TRX 1.5 Squat instead.

• Bench Pressout - a very spicy challenge for your obliques and inner thighs.

• Windmill or Half-Kneeling Windmill - can be used as a warmup stretch or as an exercise within your workout.

STRENGTH & CONDITIONING - SUNDAYS

Want to try some new movements to strengthen not just your core, but your body, head to toe? Join us on Sundays from 8-9AM at Highland Park for our OUTDOOR STRENGTH & CONDITIONING CLASS. Reserve your spot and invite family and friends to join you!

*Upcoming Classes: August 6, 20, 27

“Mind yo business
I been working
Working on my fitness”

-Lizzo