Forget sit-ups—a Pilates instructor says this move is more effective for your deep core

A lot of people avoid doing sit-ups because they don’t feel like they have enough core strength to do the move without putting strain on their neck and back.

It’s true it’s not the easiest exercise to master, and many people can’t do sit-ups well, so rather than aim for a full sit-up straight off the bat, certified Pilates instructor Liz Hilliard recommends starting with a modification.

“Sit-ups feel hard because they work your core muscles, which can often be underused and weak,” says Hilliard, who is the founder of Hilliard Studio Method in Charlotte, North Carolina.

“A traditional sit-up primarily taxes the hip flexors and the rectus abdominis—sometimes called the six-pack muscle. If these muscles aren’t strong and well-conditioned, it can be difficult.

“This is why I recommend our Hilliard Studio Method curl, which works the deepest muscle of the core—the transverse abdominis—building core strength from the inside out.”

Watch Hilliard explain how to do the Hilliard Studio Method curl.

Why Hilliard teaches this sit-up variation

“A common mistake with traditional sit-ups is straining the neck muscles, overworking the hip flexors and using momentum to do the move, bypassing the important muscles of the abdominal wall,” says Hilliard. “This can result in a sore neck and overly stressed hip flexors with less benefit to the core.

“However, this curl strengthens the stomach muscles while increasing flexibility and strength in your lower back. When you work your abdominal muscles properly, you’ll have a stronger lower body, better balance and improved strength throughout the body.”