Try These: Better than crunches
Set out by doing 10 reps of each exercise. Then as you get stronger, increase to two sets of 10 reps of each exercise. The following are cues to ensure proper form.
• Bird dog: On your hands and knees (in table top pose), stay centered with shoulders over hands and hips over the knees. Raise the right arm forward until the hand is at the same height as the shoulder. Be careful not to shift hips laterally or extend the back out of a neutral position. “Reach” the leg behind (vs. lifting it). Keep the core engaged and ensure the “reaching” of the leg is coming from the glutes. Hold for a few seconds and then switch sides.
• Dead bug: Lie flat on the back with arms along your sides. Lift the right knee toward the chest while lifting the left arm toward the floor behind you. Bring the knee and arm back to starting position. Switch sides. Maintain a neutral posture in the lower back by pulling the navel toward the spine.
o Side-lying plank: Lie on your right side with knee and elbow bent, and then push into the right forearm and right knee to lift the hip off the ground. This is the least taxing variation of side-lying plank. Keep the right hip forward and up, maintaining a straight line from the knee up through the hip and shoulder on the right side. Hold for a few seconds and rest. Repeat 10 times and then switch sides.