12 Better Alternatives to Crunches and Sit-Ups
Are you ready to break away from crunches and sit-ups as your go-to moves for targeting your abs and core? A world of alternative exercises does exist!
In this blog post, I’ll introduce you to several excellent alternatives to crunches and sit-ups. These alternatives will allow you to switch up your routine while still getting a fantastic total abdominal workout!
Table of Contents
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Why is Core Strength Important?
Core strength is essential for a strong and healthy body. It involves the muscles of the midsection, including the:
Rectus Abdominis
Transverse Abdominals
Internal Obliques
External Obliques
These abdominal muscles provide stability for your spine and support your posture. They also help you to perform everyday tasks with greater ease.
Core exercises such as the ones mentioned in this post are better than crunches and sit-ups for strengthening your core. This is because they work more of the abdominal muscles.
By building a strong core, you will be able to move more efficiently. You will also be able to reduce the risk of injury in everyday activities.
Reasons you May Not Want to do Crunches
Diastasis Recti
Diastasis recti (DR) is one more common reason you would want to avoid crunches.
After the birth of my second child, I was diagnosed with DR. This meant that I had to look for alternatives to crunches and sit-ups.
Women who have experienced DR because of pregnancy or due to extreme weight gain need to be especially careful with abdominal exercises.
DR can affect anyone, however, regardless of gender. Men can experience DR due to extreme weight gain, chronic bloating, incorrect posture, and other factors.
Crunches can put too much pressure on the connective tissue that separates the two sides of the abdominal muscles. Crunches can further separate these muscles. This results in discomfort and pain.
It's important for anyone with DR to avoid crunches altogether. Instead, they should focus on other core exercises that don't increase pressure on the midline.
If you think you have DR, getting a proper diagnosis from your primary care physician, OBGYN, or physical therapist is important.
Your doctor can assess the severity of your DR. They can also develop a custom plan for helping you overcome the condition.
Some other reasons you may want to avoid crunches include the following:
Crunches can strain your neck and lower back too much, leading to discomfort and back pain.
Overdoing core exercises like crunches can lead to muscular imbalances. This can cause further injury.
Some people find that crunches exacerbate existing conditions. These conditions include scoliosis or herniated disks.
Crunching in the wrong form can lead to injuries.
Incorporating other ab exercises into your routine besides crunches and sit-ups is essential. This is so you work all your core muscles and strengthen them evenly.
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Tips when performing ab exercises
Overdoing ab Exercises
Knowing when you’ve overdone it on ab exercises can be tricky. This is because you may not feel the effects of it until a few days after.
Signs that your body needs rest include:
Soreness
Fatigue
Tightness in the abdomen
Difficulty sleeping
An overall lack of energy
If any of these signs appear during or after your ab workout, it’s time to cut back and give your body time to recover before doing more.
Also, focus on proper form and pacing with each exercise. Adding rest days into your routine also ensures that your body has ample time to recharge mentally and physically.
Engaging the Core
Keeping your core muscles engaged throughout the entire movement is essential when engaging in ab exercises.
This means focusing on contracting and tightening the stomach muscles to protect your spine and reduce pressure on the lower back.
Also, keeping your core engaged will help ensure you get the most out of each exercise by firing up all the abdominal muscles.
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12 Alternatives to Crunches and sit-ups
Here are some alternatives to crunches that can help strengthen and tone your entire core without putting unnecessary strain on other muscles.
Before making any major changes to your exercise program, it's important to consult with your doctor. This is especially true if you have any pre-existing medical conditions.
1. Farmer’s Carry
This is one of my favorite exercises! This is a great sit-up alternative, not to mention a fantastic compound exercise. This is also a great alternative to doing cable crunches using a cable machine.
This exercise targets many muscles, including the core, hip flexors, glutes, and shoulders. So it's a great lower body exercise as well!
It's also a great way to improve balance and stability while engaging your upper body.
To perform this exercise:
Begin by selecting two heavy objects, such as dumbbells or kettlebells.
Hold one weight in each hand.
Now, keeping your abs tight and chest up, slowly walk forward for 20–30 seconds. Aim for 3 to 5 repetitions.
Ensure you maintain good posture throughout the exercise.
Click HERE to watch a short video demo of the exercise.
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2. Front Plank
Front planks are an effective alternative to crunches when working on core strength.
This exercise engages the rectus abdominals and transverse abdominals. So it’s excellent at helping to build a strong and balanced midsection.
To do a front plank:
Start by lying flat on the floor with your forearms and toes touching the ground
Now slowly push up into a plank position, ensuring that your entire body is in one straight line from head to toe.
Hold this position for 30-60 seconds or as long as you can maintain good form. Aim for 3 to 5 repetitions.
Take slow deep breaths throughout the exercise.
Click HERE to watch a short video demo of the exercise.
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3. Side Plank
Side planks target the obliques, the muscles that are on the sides of your core.
To perform this exercise:
Begin by lying on one side of your body with both feet stacked on top of each other.
Place the hand that is closest to the floor directly below the shoulder.
Now press through your hand to lift your torso off the ground forming a straight line from head to toe.
Hold this position for 15-30 seconds before switching sides.
Aim for 3–5 repetitions of each side.
Click HERE to watch a short video demo of the exercise.
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4. Leg Raises
Leg raises target the muscles of your lower abs, helping to tone and build strength without putting too much strain on other muscles.
They also help improve balance and stability while engaging your hips and glutes as you move.
To perform this exercise:
Lie down on the floor on your back. Keep your legs straight together.
While keeping your legs straight, lift them up towards the ceiling. Lift your legs until your buttocks come off the floor.
Lower your legs back down slowly until they are slightly above the floor. Hold this position for a moment.
Raise your legs back up and repeat.
Aim for 10–15 repetitions.
Click HERE to watch a short video demo of the exercise.
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5. Mountain Climbers
Mountain climbers target many muscles. These muscles include the glutes, quads, hamstrings, shoulders, and upper abdominals. They also help improve balance and stability.
To perform this exercise:
Begin in a plank position with arms straight and feet shoulder-width apart.
Be sure to engage your core and keep your back flat throughout the entire movement.
Now drive one knee up towards your chest while keeping your spine neutral and torso steady before switching legs.
Aim for 10–15 repetitions of each side.
Click HERE to watch a short video demo of the exercise.
6. Toe Touches
Toe touches target the abdominals, glutes, and hips.
To perform this exercise:
Begin by lying flat on your back with your legs straight and your arms raised above your head.
Raise one leg while reaching for the opposite arm.
Go back to the starting position. Then raise the opposite leg and reach for the opposite arm.
Aim for 10–15 repetitions of each side.
Click HERE to watch a short video demo of the exercise.
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7. Russian Twist
Russian twists target the rectus and transverse abdominals, obliques, hips, and lower back as you twist your torso from side to side.
To perform this exercise:
Start by sitting on the floor with both of your feet flat on the ground
Raise both of your feet off the floor while tilting your toes back towards you.
Keep your torso upright and your knees bent at a 90-degree angle.
Rotate your trunk from side to side, touching the floor next to each side of your hip. Make sure to keep your core engaged.
Aim for 10–15 repetitions of each side.
Hold a medicine ball, weight plates, or dumbbell in your hands to add difficulty.
Click HERE to watch a short video demo of the exercise.
8. Dead bugs
Dead bugs are a great alternative to crunches for strengthening the core. This exercise works the rectus abdominals, obliques, hips, and lower back.
To perform this exercise:
Lie flat on your back on the floor
Lift your feet off of the floor and put your knees at a 90-degree angle.
Put your arms above your head.
Lower one leg to the ground while lowering the opposite arm to the ground. Keep your leg slightly off of the ground.
Hold this position for a few seconds.
Return to the starting position.
Repeat on the opposite side.
Aim for 10-15 repetitions.
Click HERE to watch a short video demo of the exercise.
9. Windshield Wipers
Windshield wipers target the rectus abdominals and obliques. This exercise can be difficult, so it may be something you need to work up to.
To perform this exercise:
Lie on your back on the floor.
Lift your legs up and put your knees at a 90-degree angle. Keep your knees together.
Without twisting your torso, lower your legs to one side until they are a few inches off the floor.
Return to the starting position and alternate between sides.
Aim for 10-15 repetitions.
Click HERE to watch a short video demo of the exercise.
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10. Flutter Kicks
Flutter kicks are great exercise. This exercise engages both the rectus abdominis and the transverse abdominis.
To do flutter kicks:
Lie flat on your back with your palms facing down and your hands under your buttocks.
Keep your lower back on the ground.
Straighten your legs and point your toes, doing little kicks up and down.
Aim to do 20-30 alternating repetitions.
Click HERE to watch a short video demo of the exercise.
11. Side Bends
Side bends work your internal and external obliques.
To perform this exercise:
Grab a weight. This could be a dumbbell, weight plate, or kettlebell.
Stand with your feet shoulder-width apart.
Get the weight in one hand.
Lower the weight down your side without moving your hips.
Pull the weight back up to the starting position.
You should feel all the muscle contractions coming from your obliques.
Aim for 10-15 repetitions on each side.
Click HERE to watch a short video demo of the exercise.
12. Renegade Row
The renegade row is an excellent alternative to crunches for building a strong core and getting a full-body workout.
Renegade rows work the entire core, triceps, and even your shoulders.
To perform a renegade row:
Start in the push-up position with your hands placed firmly on two dumbbells.
Keep your core tight throughout the exercise.
Slowly lift one weight off of the ground while maintaining balance.
With control, pull it up to chest height and hold for approximately 2 seconds before returning it to starting position.
Do not allow your hips to rotate as you are lifting.
Repeat on the opposite side.
Aim for 10-15 repetitions on each side.
Click HERE to watch a short video demo of the exercise.
Conclusion
Crunches and sit-ups are not the only way to build effective core strength.
Many alternative exercises, such as those mentioned in this post, can help strengthen your core without being too strenuous on your abdomen. They can also ensure that you work all of your core muscles.
You can get the best results from every exercise session by following proper form, pacing yourself, and taking rest days between workouts.
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