This is the best abs exercise you're not doing and all you need is a pair of dumbbells | Fit&Well

Replace sit-ups or crunches with loaded carries for a stronger core

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Chances are that loaded carries do not form the backbone of your core-strengthening workouts, but do form a part of your every day, whether that's carrying the shopping home from the supermarket, lifting a suitcase down a flight of stairs, or wearing a heavy rucksack.

These are all real-world examples of loaded carries, and this type of movement works wonders for strengthening the postural, abdominal and lower-back muscles that support your spine, hips and ribcage. Replicating real-life scenarios in your workouts is a smart move to make these tasks more manageable, and perfecting these techniques can also help reduce injury risk.

Loaded carries are a firm favorite of trainer James Stirling, who goes by the moniker London Fitness Guy on Instagram. Stirling regularly shares home workouts with his more than 1.2 million Instagram followers, and a recent video homed in on loaded carry variations that he believes we should all be incorporating into our weekly workout routines.

"If you aren't doing this exercise, here is why you should be," he says in the clip that has already amassed more than 5,000 likes. "Loaded carries are one of the most effective ways to develop core strength. They offer so much value for your trunk and hip stability."

A post shared by James Stirling - HOME WORKOUTS 💪🏻 (@london_fitness_guy)

A photo posted by on

In the video, Stirling cycles through four loaded carry variations. "An easy way to start is by doing a farmer's carry," says Stirling, holding dumbbells by his sides as he walks. "This can then be progressed into a unilateral walk using one heavy dumbbell," he continues, now holding just one dumbbell by his side.

Next, he rests the dumbbells on his shoulders. "To make this more challenging you can rack the dumbbells onto the shoulders and do a rack carry," says Stirling, before pressing the weights overhead, adding, "and for the pros, take your dumbbells up into an overhead carry."

Stirling argues that loaded carries not only provide a functional, real-world challenge for your overall strength, they can also spare you from a lifetime of sit-ups and crunches. "These carries work because they require your body to maintain posture under load and they're far better than doing these [sit-ups and crunches] if your goal is to build a strong core," he says.

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As Stirling demonstrates, loaded carries come in several shapes and sizes. Some are better suited for beginners, some for advanced exercisers. Some challenge your core to resist anterior flexion (bending forwards), others, like the unilateral carry, to resist lateral flexion (bending to the side).

Here I've detailed the four loaded carries highlighted in Stirling's Reel, and added two more I think should form part of your core-strengthening repertoire.

Use them at the end of your next workout, cycling through three variations to give your whole core a good going over. Perform 2-3 sets of each move for 20-30 seconds, resting 30-60 seconds between sets.

Don't choose too heavy a weight or your grip strength will fail long before your core taps out. Just be sure to perform every rep with good form. Breathe normally, smile and relish your new sit-up-free future.

Sets: 2-3 Time: 20-30sec Rest: 30-60sec

Sets: 2-3 Time: 20-30sec each side Rest: 30-60sec

Sets: 2-3 Time: 20-30sec Rest: 30-60sec

Sets: 2-3 Time: 20-30sec each side Rest: 30-60sec

Sets: 2-3 Time: 20-30sec Rest: 30-60sec

Sets: 2-3 Time: 20-30sec each side Rest: 30-60sec

Sam Rider is an experienced freelance journalist, specialising in health, fitness and wellness. He is also a REPS level 3 qualified personal trainer.

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