The 10 Best Alternatives to Crunches for Strong, Lean Core
Reading Time: 6 minutes Crunches are one of the most well-known exercises for building abdominal muscles, but they are not the most effective—nor the safest—option for everyone. While crunches can help build the upper rectus abdominis, they also put undue stress on the spine and can even lead to lower back injuries over time.
Research has shown that excessive spinal flexion, as caused by repeated crunches, is a common contributor to low back pain (Axler & McGill, 1997).
Instead of risking injury, there are several superior alternatives to crunches that can strengthen the entire core, improve functionality, and protect your back.
Here’s a detailed look at why crunches should be replaced and which exercises are the best alternatives.
Why You Should Avoid Crunches
Crunches are popular, but they’re not necessarily the best choice if you’re trying to get an aesthetic body. A major concern is the strain placed on the spine during the exercise.
Repeated flexion, especially when not performed correctly, can increase your risk of herniated discs and chronic back pain.
Additionally, crunches primarily target only a small section of your core, neglecting the deep stabilizing muscles, which are crucial for posture, balance, and overall movement efficiency.
A 2010 study published in the Strength and Conditioning Journal confirmed that while crunches can benefit fitness attributes like muscle endurance, they also significantly raise the risk for low back pain, especially in individuals who already have spinal issues (Escamilla, 2010).
10 Alternatives to Crunches: Exercises and Progressions for a Stronger Core
Safer, more effective alternatives to crunches are available for those looking to build a functional core without the associated risks.
Below are 10 of the best crunches alternatives, along with progressions to make each exercise more challenging as you grow stronger.
1.) Forearm Plank
The forearm plank targets the entire core, helping to build endurance and stability. It also strengthens the shoulders and glutes, making it a comprehensive exercise.
How to Perform:
- Start by lying on your stomach, then place your forearms on the ground with elbows directly below your shoulders.
- Lift your body into a straight line from head to heels, engaging your core. Hold for 30 to 60 seconds.
Progressions:
- Plank to Push-up: Move from your forearms to your hands and back down.
- Weighted Plank: Place a weight plate on your back for added resistance.
- Plank with Arm/Leg Lift: Lift one arm or leg off the ground to challenge balance and core stability.
- Plank to Pike: Combines the benefits of a traditional plank with the core activation and flexibility benefits of a pike position (or dolphin pose).
2.) Side Plank
The side plank is a great way to target the obliques and lateral stabilizers, which are crucial for overall core strength and balance.
How to Perform:
- Lie on your side, with your elbow directly under your shoulder. Stack your feet and lift your hips, forming a straight line from your head to your feet. Hold for 30 to 60 seconds.
Progressions:
- Hip Dips: Lower your hips slightly and lift them back up to engage the obliques more dynamically.
- Side Plank with Rotation: Extend your free arm towards the ceiling, then rotate under your body.
- Weighted Side Plank: Hold a weight in your free hand to increase the challenge.
3.) High Plank
The high plank (push-up position) is a dynamic exercise that works the core, shoulders, and back. It serves as a base for more advanced movements.
How to Perform:
- Start in a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels. Hold for 30 to 60 seconds.
Progressions:
- Mountain Climbers: Drive one knee toward your chest at a time in a fast-paced motion.
- Shoulder Taps: Lift one hand to tap your opposite shoulder while keeping your body stable.
- Plank to Downward Dog Toe-Tap Flow: Transition from high plank into downward-facing dog, take one hand and touch your opposite leg, and back for a dynamic flow.
4.) Squats
While primarily a lower-body exercise, bodyweight squats engage the core to stabilize the body, making them a functional movement that helps build total-body strength.
How to Perform:
- Stand with your feet shoulder-width apart, squat down by bending your knees and hips until your thighs are parallel to the floor, then rise back up.
Progressions:
- Jump Squats: Add an explosive jump at the top of the movement to increase power.
- Goblet Squats: Hold a kettlebell or dumbbell close to your chest for added resistance.
- Back Squats: Heavy squats with a barbell on your back.
5.) Dead Bug
The dead bug is an effective exercise for improving coordination between the upper and lower body while strengthening the deep core muscles.
How to Perform:
- Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees. Lower your right arm and left leg simultaneously, then return to the starting position and alternate sides.
Progressions:
- Kettlebell Dead Bug: Hold a kettlebell (or dumbbell) in your hands for added resistance.
- Extended Dead Bug: Perform the exercise with your legs fully extended for a greater challenge.
- Dead Bug with Stability Ball: Press a stability ball between your hands and knees to increase core engagement.
6.) Bird-Dog
The bird-dog exercise strengthens the core while promoting balance and stability, engaging the muscles of the back and glutes.
How to Perform:
- Begin on all fours, extend your right arm forward and left leg back simultaneously. Hold for a second, then return to the starting position and switch sides.
Progressions:
- Weighted Bird-Dog: Hold a light dumbbell in one hand to increase the intensity.
- Bird-Dog with Pause: Hold the extended position for longer to challenge your balance and core endurance.
- Bird-Dog Row: Perform a row movement with the extended arm for added complexity.
7.) Sprinting
Sprinting is a full-body exercise that engages the core muscles to stabilize the body while generating explosive power from the legs and glutes.
How to Perform:
- Find an open area, warm up, and sprint for 20-40 meters at high intensity. If you have not done sprinting before, please read my guide on how to warm up for sprinting before attempting sprint workouts.
Progressions:
- Hill Sprints: Sprint uphill for added resistance and a higher intensity workout.
- Interval Sprints: Alternate between sprinting and walking to increase cardiovascular endurance.
- Resisted Sprints: Use a resistance band or sled for more load.
8.) Deadlifts
Deadlifts are one of the best functional strength exercises, working the entire posterior chain and engaging the core to maintain a neutral spine.
How to Perform:
- Start with a kettlebell or dumbbell in your hands, at your waits. Hinge at the hips, keeping your back flat, and lift the weight by driving through your heels.
Progressions:
- Trap Bar Deadlift: Use a trap bar to distribute the load more evenly and engage the core.
- Snatch-Grip Deadlift: Widen your grip on the barbell for increased upper back activation.
- Romanian Deadlift: Focus on the hamstrings by keeping your knees slightly bent and lowering the barbell to just below your knees.
9.) Hollow Body Hold
The hollow body hold is a powerful static core exercise that engages the deep abdominal muscles and builds core endurance.
How to Perform:
- Lie on your back, lift your shoulders and legs off the ground, and hold the hollow position, keeping your lower back pressed into the floor.
Progressions:
- Hollow Body Rock: Add a gentle rocking motion to engage the core even more.
- Hollow Hold + Press: Hold light weight in your hands and do a chest press from the hollow hold poition.
- Hollow Body to V-Up: Transition from the hollow body position into a V-up for a dynamic core movement.
10.) Hanging Knee Raises
Hanging knee raises target the lower abs and improves core strength, grip strength, and hip mobility, making them one of the best exercises to get a six-pack, along with being one of the best alternatives to crunches,
How to Perform:
- Hang from a pull-up bar with your arms fully extended, then lift your knees toward your chest, engaging your core.
Progressions:
- Hanging Leg Raises: Extend your legs straight and lift them toward your chest.
- Toes-to-Bar: Lift your legs all the way to touch your toes to the bar for a more advanced progression.
- L-Sit Hang: Hold your legs straight out in front of you in an L-shape, building both core strength and endurance.
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