This Simple But Challenging Drill Is More Effective Than Crunches, Try It Out!

It's great for reducing low back pain!

January 7, 2019

Thanks for checking out Down with the Fitness, a daily guide to help you improve your health, and your life, in manageable steps!

Today’s #MobilityMonday drill is the Bird-Dog! It'll work your abs better than crunches. It actually REDUCES low back pain instead of causing it, like crunches do for a lot of people. I make these bold claims assuming you will do them properly and thus, effectively. They are frequently butchered, so let’s make sure you’re getting the most out of them:

The Bird-Dog is a staple for me. Whether in the morning; before bed; or in the gym during warm-ups or in a superset, I’d say I do these 5x a week. They, along with dead bugs and planks, make up the bulk of my direct core training. (The core is involved in every exercise I do, so I don't spend a ton of time isolating it. When I do, it's all about quality over quantity!) I have not done crunches in years and have had a six-pack the whole time. Anyone who says they are required is full of sh**.

Of course, you won’t be able to see your six-pack without dialing in your nutrition but core strength and hip mobility are still important for feeling and moving your best, which is what Mobility Monday is all about. Hope you implement and enjoy these!

As always, if you ever have any questions or comments, you're invited to join the Down With The Fitness Facebook Group. It's also the best place to make sure you see future posts!

Matt Koch