To be honest, regular crunches don’t work anymore. Even though they work your abs, it’s time to get better tools if you want to shape your middle and make a core that works as well as it looks. Core strength is more than just having six-pack abs. It means making your whole trunk stronger, more stable, and easier to control. Also, crunches only work the rectus abdominis (hello, top-layer abs), but they don’t work the lower muscles or improve general function.
That’s why these five powerful exercise moves are so important. They work your core in different ways, work inner muscles that stabilize you, and help you stand up straighter and move better. If you do these exercises with strength exercises as a superset, add them to an accessory circuit, or end your workout with a spicy core burner, they will get you in shape faster than crunches ever could.
Move: Forearm Planks with Dips
This move works your transverse abdominis (your built-in weight belt), rectus abdominis, and obliques, as well as giving you a task to keep your back straight. Unlike crunches, it makes you stronger in a way that you can use in everyday activities like lifting and moving.
How to Do It: To begin, do a forearm plank with your feet hip-width apart and your arms stacked under your shoulders. Your body should be straight from head to toes. Hold your core tight, squeeze your hips, and keep your neck straight. Slowly move your hips to the left so that they are just above the ground. Go back to the middle and then bend to the right. Keep switching sides while keeping your balance and making sure you don’t twist your upper body too much. Sets and reps that should be done: Do three sets of 10 to 12 dips, with 5 to 6 on each side.
Move: V-Ups
Unlike crunches, which mostly work the top half of the abs, V-ups work both the upper and lower abs. Plus, they make you use your balance and hip flexors, which is great for shaping your body and getting better at sports control.
How to Do It: Lay on your back with your legs spread out and your arms up above your head. Lift your upper body and legs at the same time by engaging your core. At the top, reach your hands toward your toes to make a “V” shape. At the top, take a short break and keep your chest up and back long. Lower the handle all the way back to the starting position. Sets and reps that should be done: Do three sets of eight to ten reps.
Move: Leg Lowerings
This move really works your lower abs and makes your spine stable, which teaches you how to control your hips, which is a skill that crunches don’t teach. It’s the best way to protect your lower back and improve your core from the bottom up.
How to Do It: Lay on your back with your arms by your sides or under your hips for extra support and both legs stretched out toward the ceiling. Use your core to push your lower back into the floor. Bring your legs down slowly, making sure they stay straight and together, until they are only a few inches off the ground. Your back should not arch when you go as low as you can. Controlledly bring your legs back to the starting position and do it again. Sets and reps that should be done: Do three sets of ten to fifteen reps each.
Move: Russian Twists
Russian twists work the obliques and rotated core muscles, which are important for keeping your back healthy and moving well in sports. You learn to bend forward with crunches and fight and control movement with twists. Both of these skills are important for sports, lifting, and everyday life.
How to Do It: Put your heels on the ground and bend your knees. Sit on the floor. To work your core, lean back a little. For more weight, clench your hands together or hold a lighter weight. Turn your shoulders, not just your arms, as you twist your body to the right. Go back to the middle and turn left. In a steady beat, keep switching sides. To make it harder, keep your feet off the ground. Sets and reps that should be done: Do three sets of twenty reps each (10 on each side).
Move: Side Plank with Dips
Side planks work the obliques, hips, and deep stabilizers. Adding dips makes the exercise more challenging and works your side core muscles hard. The way this move works your whole body is way better than crunches.
How to Do It: Assume a side plank position on your right elbow. Your feet should be stacked or spread out, and your body should be in a straight line. Rest your left arm on your hip or extend it upward. Keep your hips up by working your core and legs. Keep your body straight as you slowly dip your hips toward the ground. Use your obliques to push back up to the starting position and do it again. Do all of your reps on one side, then switch sides. Sets and reps that work best: Do three sets of ten dips on each side.