One of the staples of training for quite a while now has been core work but sadly core work has been confused and replaced by abdominal work way too often.
While planks do have a place in training they are not specifically core work for back protection.
Sit ups and crunches are even worse and put your back in weaker positions than you may be capable of controlling.
The goal of the following exercises is to maintain the spine alignment while moving the limbs away from each other.
To start each exercise – exhale and flatten your stomach and low back – maintain this position when you inhale and throughout the movements
Try 3 sets of 4 – 6 reps to begin with
If you can learn to control the spinal position during these exercises you will then have the ability to use this control while standing and doing more functional training.