7 Best Exercises for Your Core (No Crunches Needed)
Here are seven simple, effective exercises that target your deep core muscles, recommended by fitness trainer Marchelle D’Souza.
1. Plank Hold
The plank is a powerhouse for strengthening your entire core, including your abs, back, and shoulders.
- How to do it: Get into a push-up position, but rest your weight on your forearms instead of your hands. Keep your body in one straight, rigid line from your head to your heels. Squeeze your stomach and hold this position for 30 to 60 seconds.
2. Bicycle Kicks
This move is fantastic for targeting your obliques (the muscles on your sides) and your lower abs.
- How to do it: Lie on your back with your hands lightly behind your head. Bring your knees up to a 90-degree angle. “Pedal” your legs as if riding a bicycle, touching your right elbow to your left knee, then your left elbow to your right knee.
3. Leg Raises
If you want to focus on your lower abs, leg raises are a perfect “crunch alternative.”
- How to do it: Lie flat on your back with your legs straight and together. Slowly lift your legs up toward the ceiling without bending your knees. Then, slowly lower them back down, but stop just before they touch the floor.
4. Mountain Climbers
This exercise is a 2-in-1: it’s a great core stabilizer and a cardio move to help burn fat.
- How to do it: Start in a high plank (push-up) position. Keeping your core tight, quickly pull your right knee into your chest, then switch and pull your left knee in. Continue alternating as if you are “running” in place.
5. Standing Side Crunches
This exercise is great for building oblique strength and improving your balance without lying on the floor.
- How to do it: Stand with your feet shoulder-width apart and your hands behind your head. Lift your right knee up toward your right side while bending your torso to bring your right elbow down to meet your knee. Return to the start and repeat on the other side.
6. Russian Twists
This move targets your obliques and is excellent for building rotational strength in your core.
- How to do it: Sit on the floor and lean back slightly, keeping your back straight. Lift your feet off the ground. Clasp your hands together and twist your torso from side to side. For more of a challenge, you can hold a small weight.
7. Dead Bug Exercise
This exercise looks simple, but it’s one of the best for training your deep “transverse abdominis” muscles, which act like a natural corset for your stomach.
- How to do it: Lie on your back with your arms pointed straight up to the ceiling and your knees bent at 90 degrees (like a tabletop). Slowly lower your right arm straight back behind your head while at the same time extending your left leg straight out. Return to the starting position and repeat with the opposite arm and leg. The key is to keep your lower back pressed into the floor.
Quick Tips for the Best Results
- Pair with a Healthy Diet: Exercise builds muscle, but a balanced diet is key to reducing body fat so you can see that muscle.
- Be Consistent: Try to do 3–4 sets of each exercise for about 15 repetitions (or hold for time, like the plank). Aim for 4–5 days a week.
- Add Cardio: Combine these core workouts with cardiovascular exercise (like walking, running, or cycling) to help speed up fat loss.
Disclaimer: This article provides general information and fitness advice. It is not a substitute for a qualified medical opinion. Always consult a specialist or doctor for any specific health concerns.
