Exercise

Ab Workouts, Including the Best Exercises that Are not Crunches

Great question! Ab workouts don’t always have to include crunches to be effective. There are plenty of moves that target your core without putting pressure on your neck or back, and many of them also engage other parts of your body for a more functional workout. Here are some of the best ab exercises that don’t involve crunches:

1. Plank

  • How: Hold a push-up position with your body in a straight line from head to heels. Keep your elbows directly under your shoulders.
  • Why: Engages the entire core, including deep stabilizing muscles.

2. Side Plank

  • How: Lie on your side with your legs stacked. Prop yourself up on your elbow, keeping your body in a straight line.
  • Why: Targets the obliques and builds side core strength.

3. Leg Raises

  • How: Lie flat on your back, legs straight. Slowly raise your legs to a 90-degree angle and then lower them back down without touching the floor.
  • Why: Focuses on the lower abdominals and can also engage your hip flexors.

4. Dead Bug

  • How: Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees. Slowly extend your right arm behind you while straightening your left leg. Return to starting position and repeat on the opposite side.
  • Why: Excellent for engaging both the upper and lower abs while challenging coordination.

5. Russian Twists

  • How: Sit on the floor with your knees bent and feet flat. Lean back slightly to engage your core, and then twist your torso side to side, tapping the floor beside you with each twist.
  • Why: Targets the obliques and engages the entire core for stability.

6. Mountain Climbers

  • How: Start in a push-up position. Drive one knee toward your chest and then quickly switch legs, simulating a “climbing” motion.
  • Why: A full-body move that works the abs, shoulders, and legs while also providing cardio benefits.

7. Bird Dog

  • How: Start on your hands and knees. Extend your right arm forward and your left leg straight back. Hold for a second, then switch sides.
  • Why: Focuses on the core muscles, especially the lower back and abs, while improving balance.

8. Bicycle Crunches (With Proper Form)

  • How: Lie on your back and bring one knee towards your chest while twisting your torso to bring the opposite elbow towards that knee. Switch sides in a pedaling motion.
  • Why: While technically a crunch variation, this one emphasizes rotation and targets the obliques.

9. V-Ups

  • How: Lie flat on your back with your legs extended and arms overhead. Raise your legs and torso simultaneously, trying to touch your toes.
  • Why: Engages both the upper and lower abs in a dynamic, full-body motion.

10. Hanging Leg Raises

  • How: Hang from a pull-up bar with your arms fully extended. Slowly raise your legs until they’re parallel to the ground, then lower them back down.
  • Why: Excellent for working the lower abs and increasing grip strength.

11. Flutter Kicks

  • How: Lie flat on your back, hands under your hips for support, and lift your legs a few inches off the ground. Alternate kicking your legs up and down, keeping them straight.
  • Why: Works the lower abs and helps improve endurance in your core.

12. Roll-Outs with an Ab Wheel

  • How: Kneel on the floor and hold an ab wheel with both hands. Roll the wheel forward while keeping your core engaged and your back straight, then pull it back towards you.
  • Why: A challenging move that engages your entire core, including deep stabilizing muscles.

Bonus: Pallof Press

  • How: Stand with your feet shoulder-width apart and hold a resistance band or cable at chest height. Press the handle straight out in front of you and hold for a moment before bringing it back in.
  • Why: Great for anti-rotation training, which helps build core stability and strength.

Tips for Effective Core Training:

  • Engage your core: Always tighten your abs before starting any movement to protect your lower back.
  • Breathe: Don’t hold your breath. Proper breathing supports core engagement and helps you maintain stamina.
  • Form over reps: Quality always beats quantity. Focus on controlled movements to maximize results and avoid injury.

Are you incorporating any of these moves into your routine already, or are you planning to try a few?

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