When people think about ab workouts, crunches often come to mind first. However, there are many other exercises that help strengthen core muscles without relying on traditional crunches. Whether you're looking for variety in your routine or want to avoid strain on your neck and lower back, these exercises engage your core effectively while keeping things dynamic and interesting.
This article explores some of the best ab workouts including the best exercises that are not crunches. These moves challenge your core from different angles, helping maintain stability, strength, and endurance.
Best Ab Exercises That Are Not Crunches
- Plank Variations
Planks are one of the most effective core exercises that activate multiple muscle groups. Holding a plank position engages your entire midsection while also working your shoulders and legs.
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- Standard Plank: Start in a forearm or high plank position, keeping your body in a straight line from your head to your heels. Hold for 30-60 seconds.
- Side Plank: Shift to one side, balancing on one elbow with your feet stacked or staggered. Keep your core tight and hold for 20-40 seconds per side.
- Plank with Arm and Leg Lift: While holding a standard plank, lift your left arm and right leg simultaneously. Hold for a few seconds, then switch sides.
- Russian Twists
This move targets the obliques and helps strengthen rotational movements.
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- Sit on the floor with your knees bent and feet slightly lifted.
- Hold a medicine ball or any weight with both hands.
- Twist your upper body to the left, bringing the ball beside your left hip.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for 30-40 seconds.
- Leg Raises
Leg raises are an excellent way to engage the lower abs while also working on hip stability.
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- Lie on your back with your legs straight and arms by your sides.
- Lift your legs toward the ceiling while keeping your core tight.
- Slowly lower your legs back down without touching the ground.
- Repeat for 10-15 reps.
- Bird-Dog Exercise
This movement builds stability while engaging the deep core muscles.
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- Start on all fours with your hands under your shoulders and knees under your hips.
- Extend your left arm and right leg straight out.
- Hold for a few seconds, then return to the starting position.
- Repeat on the other side, extending your right arm and left leg.
- Perform 10 reps per side.
- Dead Bug Exercise
This move helps strengthen the deep core muscles and enhance coordination.
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- Lie on your back with your arms extended toward the ceiling and legs lifted with knees bent at 90 degrees.
- Slowly lower your left arm and right leg toward the ground.
- Return to the starting position and repeat on the other side.
- Perform 12-15 reps per side.
- Standing Oblique Crunches
A great alternative to traditional crunches that works the obliques while maintaining balance.
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- Stand with feet shoulder-width apart and hands behind your head.
- Lift your left knee toward your left elbow while squeezing your side muscles.
- Return to the starting position and repeat on the other side.
- Perform 15 reps per side.
- Hollow Body Hold
This isometric exercise strengthens the entire core by keeping muscles under tension for an extended period.
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- Lie on your back with your arms extended overhead and legs straight.
- Lift your legs and upper body slightly off the floor while keeping your lower back flat.
- Hold for 20-40 seconds, then rest.
- Repeat 3 times.
Conclusion
Crunches are not the only way to strengthen your abs. These alternative exercises help engage different muscle groups while keeping your routine fresh and effective. Whether you prefer planks, leg raises, or dynamic movements like Russian twists, these exercises will help enhance core strength and stability. Add them to your workout plan and experience the benefits of a strong, balanced midsection.
