One of the best “core” exercises you can do is stir the pot.
Most women spend way too much time doing crunches and sit ups. Doing high reps “chasing the burn” is pretty much a waste of time when it comes to training your core.
Doing 1000 sit ups or crunches a day will not give you abs, the only thing it might give you is a bad back. Try “Stir The Pot” instead.
I learned this one from Dr. Stu McGill a few years ago at a workshop for lower back and spine training in Arizona and it has become one of my favorite ab/core exercises.
Stir The Pot is much harder than it looks so take your time with this one.
To do this exercise get a swiss ball/stability ball. Put your feet wide for a base. As you improve you can slower bring your feet closer but I like having them shoulder width apart.
From here you get into a plank position with your elbows on the ball. Brace your core, squeeze your glutes and make small rotations with your shoulders (aka Stirring the Pot). Try to not let your hips move.
Brace hard and keep tight and move slow and controlled.
Give it a try and let me know how you find it.
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Coach Rob is the creator and owner of Women Who Lift Weights and Heavy Weights Training Center.
He is a Coach, Writer and Competitive Power Lifter.