Pelvic Bone NYT: Stop Doing These Exercises Immediately!

The pelvic bone is often treated as a passive anchor in fitness routines—until it stops cooperating. Recent revelations from orthopedic research, amplified by The New York Times’ investigative deep dives, reveal that certain core-strengthening exercises are not just ineffective—they’re actively risking structural damage to one of the body’s most critical load-bearing joints. For years, planks, sit-ups, and crunches were hailed as pillars of abdominal strength, but mounting evidence shows they compromise pelvic alignment, destabilize the sacroiliac joint, and amplify shear forces across the pubic symphysis.

What the Times’ analysis uncovered is startling: repetitive axial loading from traditional core work—especially hyperextensions and sit-ups—triggers microtrauma to the pelvic symphysis, particularly in women with preexisting sacroiliac instability. The joint, already vulnerable during pregnancy due to hormonal laxity and biomechanical strain, becomes a hotspot when subjected to sustained internal compression. Studies cited in the report show that up to 30% of female exercisers experience increased pelvic pain after just six weeks of high-frequency sit-up regimens.

Why crunches and planks are not neutral:

Crunches, often performed with exaggerated spinal flexion, shift the pelvis anteriorly—pushing the ilium forward and increasing strain on the posterior ligaments. Sit-ups compound the issue by creating a torque around the lumbar-pelvic junction, distorting the natural curvature and overloading the sacroiliac joint. The Times’ biomechanical models reveal these motions generate rotational shear forces exceeding safe thresholds—forces that don’t just weaken muscles, they erode joint integrity over time.

Even more alarming is the erasure of pelvic stability in favor of superficial strength. The core is meant to stabilize, not distort. When exercises prioritize isolation over integration, they disrupt the kinetic chain—leading not to strength, but to instability. This is not theoretical: physical therapists in major clinics report a 40% rise in pelvic dysfunction claims among clients who’ve adopted “core-first” routines without proper scaffolding.

What to do instead:

Stop. Seriously. The solution lies not in abandoning core work, but in redefining it. Evidence-based alternatives emphasize controlled, multi-planar movements—think bird-dog stabilization, dead bugs with pelvic awareness, and glute-hamstring co-activation drills. These engage the transverse abdominis and obliques without taxing the pelvic symphysis. A 2023 study from the University of Copenhagen’s Sports Medicine Institute found that such functional training reduced pelvic stress by 58% while improving core endurance by 32% over 12 weeks.

But here’s the hard truth: for many, the fix isn’t just about technique—it’s about mindset. The fitness industry’s obsession with “core dominance” has normalized risky patterns. Firsthand observation reveals gyms still pushing “10,000 sit-ups a week” as a standard, despite the skeletal evidence. The Times’ reporting cuts through that noise: the pelvis isn’t a canvas for six-pack ideals—it’s a dynamic, weight-bearing structure demanding respect, not reckless repetition.