Sit-ups rotten for the core

You’re better off doing anti-rotation exercises if you want abs, writes Sam Downing.

There was a time I’d do endless sit-ups in pursuit of a six-pack. I didn’t care they kinda hurt my back – think of the abs. But research has shown that we really are better off swapping out this exercise. Not only can it harm your back, it also only targets just a few muscles.

These days my core routine is more about antirotation exercises. As their name suggests, these movements build up core strength by resisting rotation.

They’re functional (meaning they’re useful out in the real world, not just in the gym), can strengthen your entire set of core muscles and, yes, are great for a sharp torso.

There are dozens of anti-rotation exercises, using all kinds of gym equipment – Google them. Here are four to get you started (for each exercise, do three sets of 10-12 reps each.)

For beginners Shoulder taps

Start in a high push-up position with hands shoulder width apart and feet wider than your hips. Tuck your hips under and squeeze your butt like you’re planking, and hold that brace throughout the movement.

Bring your right hand up to your left shoulder, then lower it to the ground. Only your arm is allowed to move – lock in your core to keep everything else rock solid. Repeat with your left hand to your right shoulder to complete one rep.

Bird-dogs

‘‘Why is this exercise called a bird-dog?’’ I asked when I first learned this move. ‘‘No idea,’’ replied my then-trainer with a shrug. I still have no idea.

Kneel on all fours, with hands under shoulders and knees under hips.

Extend your left arm out in front of you until it’s level with the floor, as you straighten your right leg behind you (engage the muscles in your butt to lift it). Now slowly lower your hand and knee back to the floor, then repeat on the other side. That’s one rep.

Maybe that’s too easy: if so, try it with your knees lifted an inch off the floor. Keep it slow – don’t cheat by racing through it, or any of these exercises.

For fitness junkies Kneeling Pallof press

Kneel with your shoulder facing a cable machine, and the pulley set to chest height. Grip the handle in the middle of your chest with both hands (the hand closest to the pulley should be underneath) with your elbows tucked in.

Slowly push your hands straight out in front of you without letting your hips or shoulders rotate, then slowly pull them back in to finish the rep. Keep your core braced and squeeze your butt.

I love a Pallof press. You can also do it standing or – if you don’t have a cable machine handy – with a resistance band looped around a pole.

Renegade row

Start by grabbing two dumbbells (kettlebells also work). Place them on the floor, grip them tight, then get into a high push-up position on your toes – or from your knees if you’re still a beginner.

Pull one of the dumbbells back up to your midsection, keeping your elbow close to your body. Slowly lower it to the ground, then repeat on the other side to complete one rep.

When it comes to renegade rows, keep the weight light and lock in your core to stop it moving. These days my core routine is more about anti-rotation exercises. As their name suggests, these movements build up core strength by resisting rotation.

Keep it slow – don’t cheat by racing through your bird-dog, or any of these exercises.

Sit-ups only target a few muscles.