Stop doing sit-ups and why

Rethinking Core Training and Abs

For years, I was told that endless sit-ups paired with chicken, rice, and broccoli would lead to great abs. To a degree, that’s true you can see abdominal definition doing that. But what I didn’t know at the time was the long-term cost.

Thousands of sit-ups, weighted sit-ups, and machine crunches place significant compressive load on the spine. Over time, that load adds up. For me, it showed up as weak core function and growing back issues.

Like a lot of people starting out, I listened to anyone willing to give advice. Back then, there wasn’t nearly as much quality information available. The lucky part is I caught the problem early enough to change course and that’s why I’m sharing this now.

It can take 10 years or more before people realize that traditional ab exercises may be doing more harm than good.

This isn’t gym folklore or magazine advice. This information comes from Dr. Stuart McGill, a leading expert in spinal biomechanics and back pain development at the University of Waterloo. His research focuses on how different movements load the spine and which exercises build strength without increasing injury risk.

The goal isn’t to avoid training your core. It’s to train it intelligently.

Smarter Core Training

Some of my go-to core exercises include
• Kettlebell swings
• Planks
• Bird dogs
• Side bridges
• Stir-the-pot
• Hip raises

These movements don’t just build visible abs they develop true core strength, stability, and resilience.

They’re not always comfortable at first. They can feel awkward. And they’re easy to avoid because they’re challenging. But these are the exercises you’ll be grateful for later.

Strong core training improves performance, protects the spine, and benefits everyone from professional athletes to people simply trying to move and work pain-free.

Some of the most important muscles in the body are the ones you can’t see.

I don’t just think this works. I know it does. I continue to apply this knowledge, test it in my own training, and use it to help others move better and stay healthy long term.

Below are videos demonstrating my favourite core exercises, along with resources from Dr. McGill explaining why spinal health and intelligent core training matter.