Gentle Crunch-less Ab Workout with ZERO Equipment Required (2024)

Tone and tighten your abs – without a single crunch!

Crunches can be tough on the back. Even worse, they can be hard to do right, and you may end up doing more harm than good.

Luckily, there are many core exercises you can do without a single crunch! These six moves work your abs and deep inner core muscles without straining your back or neck. These are great exercises to perform as a workout together or you can choose your favorites and add them to your existing routine.

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For the workout, you’ll complete each of the 6 moves as a circuit:

• Beginners: 8 reps per exercise; 1 round
• Advanced: 12 reps per exercise; 3 rounds

Plank

The plank helps you train your deep core muscles like your transverse abdominis and obliques. This translates to a toned waist and better core stabilization, making this one of the most functional core exercises there is.

1. Kneel and place your forearms straight below your shoulders
2. Step back and lift your knees off the ground so your body forms a straight line from shoulders to heels.
3. Engage your core muscles and lift your belly button up away from the ground without hinging your hips.
4. Tighten up your butt and leg muscles, pressing your heels back.
5. Keep your neck neutral and your gaze down at the ground in front of you.
6. Breathe deep and steady breaths as you hold for 20 seconds (1 rep).

Side Plank

Side plank benefits your obliques and serratus, helping you tighten up your sides.

1. Take the same plank position as the move above, but this time turn your body so that your side is facing the ground.
2. Stack your feet on top of each other and form a straight line from heels to shoulders.
3. Place your top hand on your top hip and make sure your bottom elbow is in line below your shoulders.
4. Hold this position for 15 seconds on the right, then switch and do 15 seconds on the left. The full 30 seconds count as one rep.

Cat Cow

Cat Cow is one of the most gentle core moves for the spine. You can control the intensity here, making it ideal for everyone from beginner to advanced.

1. Start in an all-fours position with your hands and knees shoulder-width apart.
2. Make sure that your wrists are below your shoulder and your knees below your hips.
3. Form the “cat” position by exhaling all the air, contracting your abs, and rounding your back
4. Next form the “cow” position by inhaling the air, tilting your pelvis and lifting your chest so that your back forms a curved shape. This is 1 rep.

Bridge Pelvic Tilt

This move helps you focus on the backside of your core, strengthening muscles around your pelvis and spine.

1. Lie on your back and place your feet flat on the ground.
2. Lift up into a bridge position.
3. Relax your hips while keeping them up off the ground.
4. Next, lift your hips and tighten all your core and butt muscles to form a straight line from your shoulders to your knees. Hold 15 seconds and slowly return to the ground. This is 1 rep.

Leg Lifts

Lower abs are the most stubborn to tone up. This move will have you feeling it deep in the lower ab area, and it will help you build strength.

1. Lie on your back.
2. Place your hands by your sides with your palms down for stabilization.
3. Lift your legs straight in the air and point your toes.
4. Engage your lower abdominal muscles to fold your legs toward you until your hips lift slightly off the ground.
5. Exhale and hold that position for a moment. Then, as you inhale, lower your legs to about a 45-degree angle off the ground. This is 1 rep.

Advanced: You may lower your legs all the way to the floor, but only do so if you do not feel lower back pain.
Beginners: You may bend your knees slightly.

Bicycle Legs

Bicycle Legs is another great lower ab exercise that also trains your transverse abdominis and hip muscles. Including these in your routine will improve your functional core strength and stability.

1. Lie on your back.
2. Place your hands by your sides with your palms down for stabilization.
3. Lift your legs up, point your toes, and bend your knees towards your chest.
4. Engage your lower abdominal muscles as you straighten one leg and point it out at a 45-degree angle.
5. Keep the other knee bent, pulling in towards your body.
6. Continue to cycle the legs, counting one knee in and one leg straight as 1 rep.

Advanced: Lower your bottom leg all the way to the floor, but only do so if you do not feel lower back pain.
Beginners: Straighten your leg only half way and do partial reps.

The best thing about this crunchless core workout is that it can be done anywhere, any time, with no equipment.

Keep this in your back pocket and use it at least twice a week to help strengthen and tone your core.

(Your Next Workout: 41 Core Exercises to Flatten Your Belly)