You can build a strong core without crunches. These exercises train the abs to brace and resist movement, which carries over to sport and daily life.
The workout
| Exercise | What it trains | Sets x time/reps |
|---|---|---|
| Front plank | Anti-extension | 3 x 30 to 45 s |
| Dead bug | Coordination, deep core | 3 x 8 each side |
| Side plank | Obliques | 3 x 20 to 30 s each side |
| Bird dog | Stability, lower back | 3 x 8 each side |
| Pallof press (band or cable) | Anti-rotation | 3 x 10 each side |
| Hollow hold | Full front core | 3 x 20 s |
| Farmer’s carry | Bracing under load | 3 x 30 m |
Form tips
- Keep ribs down and avoid arching your lower back.
- Breathe steadily while bracing.
- Stop a set when form breaks.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Are crunches bad for you?
Not necessarily, but you can train the core well without them.
Will this give me visible abs?
Visible abs depend mostly on body fat, not only core training.
How often should I train my core?
Two to four times a week.
