What is a back-friendly alternative to sit-ups?

Nikkiey explains that sit-ups are still treated as the go-to core move, but they are not the most back-friendly option, especially with age. That's why so many of the women she coaches prefer dead bugs. The move trains the transverse abdominis, the deep core muscle that pulls your belly inward. She says many women over 40 who struggle with back pain, a weak core or recurring injuries have never trained this muscle properly, or didn't know it existed. She calls dead bugs one of the safest and most effective ways to strengthen it without putting stress on your neck, back or joints.

She admits it's not flashy, but she calls it powerful. Training your core to resist movement is what she ties to injury prevention and total body control. Crunching through endless reps is not the point.

If you want a next step, Nikkiey also covers plank pull-throughs in her dumbbell routine. She says they train anti-rotation and protect your spine by building stability, where many traditional ab exercises stress it. If you've avoided core work because sit-ups hurt your back, the problem was the exercise, not you. If you have an ongoing back condition, check with your doctor or a qualified professional before starting.