Most traditional ab exercises involve rounding and/or flexion of the spine, which is not functional.  By “not functional”, I mean that it’s not the way your body was meant to naturally move.

Think about it, what movement in your daily activity requires you to round or flex your spine?  Unless you’re a coal miner walking underground with a 4 foot ceiling, everything you do is with an erect spine.  Walking, running, and even when you sit, your back is generally straight (or should be, anyway!).  And when you have to bend down to pick something up off the floor, you’d bend from your knees and flex from your hips, but your spine is supposed to stay straight.

Excessive rounding or flexing of the spine is not only non-functional, but can also cause back injuries.  Your back was simply not designed for it.  The function of your abdominal muscles or “core” is to protect your spine from excessive flexion, extension, and rotation.  Basically, the job of your core is to keep your spine as rigid as possible at all costs.  This is also known as mid-line stabilization.

If you want to functionally strengthen your abs, it’s best to choose exercises that stimulate your abs to have to brace and protect your spine from moving.  One very effective example is the suitcase squat.  You carry a weight only in one hand (just like carrying a suitcase, hence the name) and perform a full squat.  Since you’ll be lopsided, your abdominal muscles have to work harder to keep your spine from bending over to one side.

How to strengthen your abs with Suitcase Squats:

This is a great core stimulating, functional, full-body exercise that works your entire body.  So instead of doing crunches or sit-ups next time, try the suitcase squats.  You’ll not only burn more calories with this full-body exercise, but you’ll strengthen your abs the way they were designed to function—to protection your spine.