15 September 2019

Ab exercises: 4 Alternatives to crunches

Are you tired of doing the same abs exercise? You are probably wondering what to do instead of crunches. Let’s go on to learn a few alternatives to crunches, which are still just as effective:

  • Bicycles
  • Bottoms Up
  • Side Plank
  • Vertical Core Scissors

Read also: Sit-ups vs. crunches: what is the difference?

What to do instead of crunches


  1. First, lie on the floor facing upwards with your legs bent and hands on your head for support.
  2. Raise both of your legs while maintaining bent knees so that your thighs are roughly perpendicular to the ground.
  3. Inhale and begin to bring your chest up, rotating your torso in one direction while bringing the opposite leg into your abs.
  4. Continue until your knee makes contact with the opposite elbow. Exhale while bringing your leg back to a position perpendicular to the floor, and lowering your upper back until it is almost in contact with the ground.
  5. Complete subsequent reps starting from step 3, alternating the direction of rotation and leg used.

Bottoms Up

  1. First, lie on the floor facing upwards with your legs fully extended and arms by your side. Do not allow your shoulder blades to touch the floor.
  2. Keeping your legs together, inhale and raise your legs towards your abs while bending your knees.
  3. Once your knees are nearly in line with your belly button, rock back so that your upper back is the only portion of your torso in contact with the floor. While doing this, extend your knees so that they are pointed towards the ceiling.
  4. Exhale while lowering your legs and returning your lower back to making contact with the floor.
  5. Complete subsequent reps starting from step 2.

Side plank

  1. Begin by lying sideways on the floor, with your legs fully extended.
  2. Position your elbow beneath your shoulder, and point your forearm in front of you with a clenched fist.
  3. Raise yourself up so that your only points of contact with the ground are your feet, elbow, forearm, and fist.
  4. Raise your hip upwards to straighten out your body.
  5. Maintain this position for the duration of your set.

Vertical core scissors

  1. First, lie on the floor facing upwards with your legs fully extended and arms by your side.
  2. Raise both legs upwards until they make a 45 degree angle with the floor.
  3. Move one leg up and one leg down, keeping the knees slightly bent, so it takes off a little pressure in the back.
  4. Complete subsequent reps starting from step 3.

Now that you’ve learned some effective alternatives to crunches, remember to do some ab stretches after your workout.

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