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Ab workout without crunches – 6 moves to a stronger core

Ab workout without crunches – 6 moves to a stronger core

March 18, 2014 |

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Do you find yourself stuck in the crunch zone? Oftentimes in the PT clinic I ask my patients if they ever do any core work. Those who answer in the affirmative will proceed to tell me all about how they do 30, 50, 100 (whatever the number) crunches everyday and how they feel they have a strong core. We’ll then proceed to try some side planks or anything involving their lower abs and things go downhill in a hurry! Today’s post is dedicated to you, Crunchy Cruncherton! Get an AMAZING core workout quickly and without a single crunch to be seen! (Disclaimer: I’ve got nothing against crunches – they’re a great exercise for your upper rectus abdominis. I am saying let me show you a bunch more exercises that are more effective for your entire core.) Ready… Go!


Anyone who knows me knows I am a huge fan of super-setting exercises. If you’re like me you don’t have a ton of time and would rather work out another muscle while “resting” the first. That being said I’m sharing 6 exercises; you superset two of them together at a time until you get through all 6 (3 rounds total).

Set One

Plank: my go-to core exercises. Try to keep your back straight and don’t let it sag. Suck your belly button in to your spine while holding the plank to activate you transvers abdominis. This muscle is key in spine stability and getting rid of any “pooches” or “pouches”.

Hold for 30 seconds and move on to…

Flutter Kicks: One of my favorites to fire up the lower abs. Again, keep that navel sucked in to your back while fluttering.
7-flutter-kick

Flutter for 30 seconds and then move back to planks
 
Repeat one 3 times and move on to set two

                                                                                                                                                                   

Set Two

Side Planks: My go-to for the obliques (also great at activating the quadratus lumborum- essential in spine stabilization). Pop up onto your elbow and side of your foot and try to maintain a straight spine.

Hold 30 seconds on each side and move on to…

Reverse crunches: alright, alright- I know I said no crunches. But this one is a reverse crunch – there’s no raising of the shoulders off the ground so I feel good about leaving it in! It helps to anchor your hands above your head – pull your knees up towards your head and ceiling until your knees are over your face. Slowly return to the starting position
reverse crunch exercise

15 reps and then back to side planks
 
Repeat set two 3 times and move on to set three

                                                                                                                                                                   

 
Set Three

Mountain Climbers: we’ll tap you out with an abdominal cardio surprise to finish off! Down in a “starter” position bring alternating knees up towards your shoulders. Keep your core strong throughout the motion

30 seconds and then immediately on to…

Tuck Jumps: my wife’s favorite (no… not really). Jump and tuck your knees up towards your chest. Then do it again, and again, and again…

30 seconds and then back to Mountain Climbers
Repeat set three 3 times and you did it!
Congratulations! You survived an entire core-melting workout without one crunch! Welcome to the good side (or is it maybe the dark side… it’s getting hard to tell these days!).
Looking for more great core workouts? Try these out…
Standing Abs Workout
Cardio Abs Workout
Find your 6-pack – Ab-shredding routine

There’s really no higher compliment to a blogger than a social media shout-out. If you like this workout I would love a “share” on FaceBook or even a “Pin”  on Pinterest. I’ve got the best readers in the world and thank you for your continued support!

As always… this is me:
toneandtightenfitness{at}gmail.com

Make it happen,

Jared

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By Jared Beckstrand

Filed Under: Abs, At-Home Workout, Core Strength, Workout

Comments

  1. Shez says

    February 25, 2015 at 3:32 am

    I have had a spiral break and tendon snap awhile back and was supposed to have had a pin placed, but due to circumstances, couldn’t. As a result, can’t jump or run and my balance is shot. Is there anything I can do that doesn’t involve jarring or straining my ankle/leg please?

    • Jared says

      April 2, 2015 at 7:56 am

      Hi Shez!
      So sorry to hear about your leg! I know that’s a long and painful recovery process that oftentimes still hurts up to a year after it happens.
      It sounds like you need more low-impact workouts to avoid running, jumping, etc. This link will take you to about 60 workouts you can try that are all low-impact: https://tone-and-tighten.com/workout-index-2?Low-Impact-Workout
      Hope it’s what you’re looking for! Thanks for following T&T!
      Jared

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