If the topic of core training comes up, the first activities that come to the people’s minds are the ab crunches or sit-ups. If you search for a plan to strengthen your stomach, it is hard to find a no crunch abs workout.
There is no doubt that crunches are great moves to shape your abdominis, mainly the upper part of it, but there are many other sections of your core, such as your oblique, that requires training.
Also, if you have a spine, back, or neck problem, it is better to neglect these exercises since you may make things worse.
Plus, not everyone likes doing crunches, like me, and you can choose from a lot of other core exercises that are more enjoyable, burn more belly fat, and engages your core muscles more efficiently.
Can you get tight abs without crunches?
Sure! Read on.
What to do instead of crunches?
The list of crunchless ab exercises is so long that it is hard to list. There are many other moves you can do on the floor or in a standing position and with various equipment. You will learn many from the ab workouts below.
What is a good substitute for abdominal crunches for me?
Here is my top list.
- Ab wheel exercises for killer core and upper body power.
- Hanging leg raise for lower abs.
- Burpees and mountain climber exercises to lose belly fat fast.
- Various planks
- Russian twists for obliques and hips.
- Standing ab exercises to tone your abs with or without dumbbells to engage the core muscles from various angles.
- Hyperextensions for my lower back.
With the help of these stomach exercises at home, I can strengthen each part of my core without doing boring crunches.
Best no crunch ab workout routines
Here you can find some plans you can follow. They may also help to create your program.
1. 10-minute Crunchless Ab Workout for Beginners
Did you know that many standing ab exercises are as effective as the ones on the floor? Even better, these movements may help to burn more calories since your entire body moves. From this routine, you can learn some easy abdominal exercises. It is only 10 minutes long, so it is excellent if you are new to fitness.
2. Ab exercises without crunches or sit-ups
From this video, you can learn plank variations (such a side planks), dumbbell, and stability ball exercises for abs. It is an excellent source of moves that you can add to your core workout.
More info: Big list of plank variations.
3. 15-Minute Crunch Free Workout at Home
Within this 15-minute belly workout, you can learn some powerful exercises that you can do on the floor, such as leg raises, bridges, etc. These moves are suitable for new moms to tone and improve the health of their tummy muscles.
4. No-Crunch Six Pack Ab Workout for Men (and tough girls)
This list would not be complete without showing an abdominal routine for men. I mentioned before the leg raises and ab wheel as my favorite moves.
Related: Hanging leg raise guide
5. Bodyweight Abs & Core Workout (Advanced)
If you are searching for a callous, calisthenics type plan, then this is for you. This program requires a bar, but it will make you a rock-solid core.
6. How target upper abs without crunches
While crunch is a perfect movement to focus on the upper part of the abdomen, there is an even better one, the hanging knee raise. For this exercise, you need a pull-up bar.
Hang from the bar, and lift your knees towards your chest. Pull your legs as high as you can. At the top, stop for a moment and squeeze your abs. Then, slowly lower your knees back to the starting position.
Note: If you switch to hanging leg raises, when your knees are not bent, that targets your lower abs perfectly.
Watch the tutorial below.
Do these ab workouts help you to burn belly fat?
If you want to get rid of stomach fat, you should focus on your eating instead. You have a fat tummy because your body fat level is high. Hence, you need to lower it. And that is only possible with a balanced eating regime that leads to a daily calorie deficit.
You can also speed up the process by doing HIIT or cardio workouts. What exercises burn the most belly fat? Ones that engages the entire body and boost your heart rate up. For example, running, rowing, or high intensity plans with various exercises.
Abdominal exercises are short moves engaging only a few muscles, so they do not burn many calories. We do them for shaping and strengthening the ab muscles.
To sum up: I think, after checking out the routines above, you have an idea of how to create your core workout without crunches. Do not be afraid. It will be as effective as if you did them. You can get lean and tight abs without crunches.
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