Crunches are an ab exercise I wish people would retire. They aren't that effective [1] and can actually do more harm than good, especially if you're dealing with lower-back pain.
The 11 exercises ahead are great options if getting down on the floor is a hassle, you'd just rather not deal with the germs on the mat, or you're in need of new moves for your core routine [2].
Don't do all these moves at once unless you want to be extremely sore the following day. Instead, choose four to six exercises and add them into your workout, or do them alone for a quick ab blast.
Medicine Ball Slam
- Stand with your feet shoulder width apart, with a 10-pound medicine ball on the floor in front of you.
- Squat down and pick up the medicine ball, keeping your head up and trying not to round the spine.
- Stand up, lifting the medicine ball above your head, fully extending the arms straight above you.
- Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
- This counts as one rep.
Pallof Press
- Lower the carriage of a cable machine so that it's about chest height, and attach a D-handle to the pulley. Adjust the weight so that it's at 10 pounds. If this is too heavy or too light, feel free to change the weight.
- Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so that there's tension on the cable. Hold your hands at your sternum, and make sure that your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
- On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position. This counts as one rep.
High Knees
- Hold your hands at waist level.
- Hop the right knee up toward your hands, then quickly switch legs and hop the left knee up.
- This counts as one rep.
High to Low Wood Chop
- Holding an eight- to 10-pound dumbbell overhead, twist to the left, pivoting your right foot as needed.
- Exhale, and slice the dumbbell across your body to the right as you raise your right knee, bringing the weight to the outside of your right hip.
- Raise the weight back to starting position and lightly tap your right toes to the floor. This completes one rep.
Bottoms-Up Kettlebell Carry
- Start with a lightweight kettlebell in your right arm. I'm using a four-kilogram kettlebell, which is roughly nine pounds.
- Lift your arm up, turning the kettlebell upside down and creating a 90-degree angle at your elbow. Be sure to keep your wrist straight. If you notice that your wrist is moving, use a lighter kettlebell or a lightweight dumbbell.
- From here, begin walking forward. Take 20 steps forward or walk for 20 feet, depending on the space available.
- Switch the kettlebell to your left hand and walk back to your starting point.
Standing Wood Chop With Med Ball
- Start with the feet a little wider than hip distance apart, keeping the knees slightly bent, and bring the medicine ball to your left shoulder.
- On an exhale, pull your abs to the spine and "chop" the ball down diagonally across your body toward your right knee. Imagine you're chopping some wood at this angle and the ball is your ax — the move is a bit percussive.
- Focus on the rotation initiating in your torso.
- Control the ball back up to the starting position. This completes one rep.
- Remember: you are moving with force but control. Don't give in to the momentum of swinging the ball around.
Rotational Ball Slam With a Lunge
- Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
- With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
- This counts as one rep.
Overhead Circles With Medicine Ball
- Stand with your feet hip width apart with a slight bend in your knees. Keeping your spine neutral, lift a five- to eight-pound medicine ball overhead.
- Begin to circle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso.
Overhead Dumbbell Side Bend
- Hold the dumbbell above your head, squeezing your ears with your upper arms to activate your core.
- Pull your abs to your spine and lengthen your spine as you bend slowly to the right. Return to standing upright, and then slowly to the left. Keep your pelvis still as you bend to the side.