Crunches train one slice of a much bigger job. Your core’s daily work is to keep the ribs and pelvis from collapsing when you walk, reach, and pick things up.
Think brace, then move
A good brace feels like a gentle corset: you can still breathe. Dead bugs, side planks from the knees, and pallof presses against a band teach that without yanking on the neck.
- Dead bug — 6 slow reps each side
- Side plank or knee side plank — 20 seconds each side
- Suitcase carry down a hallway — 2 trips each hand
Crunches are optional
Rotate these twice a week after your main lifts or walks.
If you like them and they do not aggravate your back, keep a small dose. They are not required for a strong middle. Carries — walking with a suitcase in one hand — often do more for real-world stability.
