Swap out those crunches for a stronger core with these three alternative exercises!

London Fitness Guy Recommends Key Movement Patterns for a Strong Core

James Stirling, also known as the London Fitness Guy, has shared his insights on building a strong core by recommending three key movement patterns. In a recent Instagram video, Stirling emphasised the importance of these patterns for safe and effective performance during compound lifts like the barbell squat and deadlift.

The first movement pattern is anti-extension, which involves resisting arching of the lower back to ensure a safe posture during heavy lifts. One exercise that targets this movement is the "Stir the pot" exercise, where forearms are placed on a gym ball and the lower spine is resisted from arching while maintaining a plank position and moving forearms in a small circle. A bodyweight alternative for "Stir the pot" is the Dead bug exercise, which involves lying on the back, engaging the core, and extending one leg and arm away from the body while keeping the lower back pressed into the floor.

Another movement pattern recommended by Stirling is anti-rotation, which involves stabilising oneself against a force trying to pull them round. The exercise "Renegade row" is a great example of this, as it requires getting into a high plank position, lifting dumbbells to hips while resisting rotation, and lowering them under control. A bodyweight alternative for the "Renegade row" is the Bird dog exercise, which involves raising arms and legs while keeping the body still in a hands and knees position.

In addition to these, Stirling also recommends anti-lateral flexion, a movement pattern that helps maintain a stable core during side bending. Details on this movement pattern were not provided in the video.

The goal of each exercise is to resist movement or force in a certain direction, thereby strengthening the core muscles and improving overall stability. The Dead bug exercise, for instance, targets the core and helps maintain a safe posture during compound lifts, while the "Overhead single-arm farmer carry" exercise, involving holding a dumbbell in one hand overhead and alternating lifting knees to hip height, keeps hips square and torso upright, engaging the core.

The "Bird dog" exercise is another core exercise that helps stabilise the body during various movements, targeting the core muscles, including the obliques, lower back, and hips.

If you're having trouble with the Dead bug exercise, consult a guide on how to do a dead bug for proper technique and form. It's essential to perform these exercises correctly to reap their full benefits and avoid injuries.

It's worth noting that Stirling was not specific about the three other individuals who recommend these core exercises alongside him in his Instagram video. Nonetheless, their collective advice provides valuable insights for anyone looking to strengthen their core and improve their overall fitness.

Swap out those crunches for a stronger core with these three alternative exercises!