When we think of working our abs, we often imagine lying down on the floor, performing crunch after crunch after crunch.
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However, traditional crunches are not necessarily the best way to get that toned, trim mid-section you’ve always wanted. Here, we show you how 10 crunch-free exercises to tone your tummy.
1. Planks
Planks strengthen your upper and lower abs, lower back and glutes.
- Begin in a push-up position, but rest on your forearms rather than your hands. Keep your shoulders aligned with your wrists.
- Engaging your abs, straighten your body so that your feet, hips and head are all in alignment.
- Hold for 10 seconds to two minutes depending on your fitness level.
2. Twisting Plank
This variation intensifies a traditional plank.
- In the plank position, rotate your body to the left, lifting your arm up and keeping your hips up off the ground. Hold for 20 seconds.
- Return back to centre and do the same on the other side.
- Proper form is crucial, so aim to keep your body straight as you twist.
- Start with 10 twists and work your way up as you get stronger.
3. V-Sit And Twist
- Position your body in a V-sit, with your legs up and bent, ankles crossed.
- Hold a five-pound dumbbell or medicine ball and rotate the ball and torso to the left, back to center and to the right.
- To increase core flexibility, tap the ball on the ground with each twist.
- Keep your feet up and legs steady during this move. Do three 15 rep sets.
4. V Ups
This is one of the best core exercises for your lower obliques.
- Lay on your back with knees up and your hands supporting your head and neck.
- In one smooth movement, raise your shoulders off the ground while straightening out your your legs to a 45-degree angle. Keep your arms straight behind your head, so your body from a V shape. Be sure to keep your lower abs engaged as you keep your balance.
- Hold for 3 to 5 seconds. Do 10 to 15 reps for 2 sets.
5. Donkey Kicks
- Get on all fours, resting on your forearms and your shins.
- Bring your left knee up to your chest as if you were touching your chin with your knee.
- Now kick that leg straight back, keeping your foot flexed and squeezing your glutes.
- Do this in one smooth motion – no jerking.
- Don’t raise your back foot any higher than your hips. Do 8 reps on each leg.
6. Windshield Wipers
- Lie down on your back, hollow out the lower abdominals and float your legs up with your knees bent.
- Keeping your back flat on the floor, slowly
- Holding a 3-5 pound dumbbell, extend your right leg to a straight 45-degree angle (same as V-sit).
- With your shoulders off the ground, twist toward your bent left leg so that the dumbbell is on the outside of that leg.
- As you twist to the other side, bend that leg and touch the dumbbell on the outside of that leg.
- 8 reps on each side 4 times a week you will see noticeable results in 3 weeks!
7. Oblique Knee Crunch
- Sit on a stability ball, walk yourself forward until your shoulders are on the edge of the ball and place your hand behind you for extra support. Feet should be hip-width apart.
- Take one hand behind the head and left the opposite knee up.
- Crunch like an oblique twist, and lay back as you straighten the leg out.
- Do 15 reps on each side.
8. Scale Pose
We borrowed this core muscle exercise from the yogis.
- In a seated, cross-legged position, place your hands felt on the ground in line with your hips.
- Straighten your arms and lift your body off the mat.
- Hold for a count of 3 and lower yourself back down.
- For beginners, try leaving your feet on the mat and raise just your hips.
- As you get stronger you can advance to the full move. Three reps is plenty with this killer move!
9. V-Hold
- Sit up nice and tall, feet flat on the mat.
- Take your hands underneath your thighs, hinge back, scoop in those lower abs and lift your legs up so that they’re parallel to the floor.
- Release the legs and stretch the arms towards the toes. Get into a V position, hands holding the backs of your bent knees.
- Hold for eight breaths and do two more sets.
10. Superman Swims
- Lay on your stomach and reach your arms out overhead and point the toes.
- In one smooth move, “swim” your arms back to your sides while lifting your legs and chest 3 to 6 inches off the ground.
- Hold for one breath and relax. Repeat for 6 to 8 reps.
There’s a lot more to building core strength than mere crunches. Make your core workout significantly more effective and efficient with these 10 core shredding, crunch-free moves. Aim to work your core three to four times per week with a rest day in between for optimal results.
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