Crunches are awesome, said no one ever. Not only are they downright boring, but there are also more effective moves that will help you get the abs you desire. Think beyond the basic crunch and opt for exercises that work multiple areas instead. With that said, taking a full approach vs. targeting a specific area (spot reduction doesn't work, by the way!) is really the way to go. So, add the following 23 moves into your fitness routine ASAP!
Begin in a plank position, holding a five-pound dumbbell in each hand and keeping your wrists stiff to protect the joints. Open your feet a little wider than hip distance.
Lift your left hand to the ceiling, twisting through your entire torso — keep the motion smooth and controlled. Your pelvis will rotate, but keep it level without letting it raise or drop.
Bring your left hand back to the floor and repeat this action on the other side to complete one rep.
Place your palms on the ball and stand with your legs wide, about three or so feet apart. Walk the ball out so your back is straight and your hips are in the same line as your ankles.
From here, lean your body forward, allowing the ball to roll down your forearms. Stop once your elbows reach the ball and you're balancing on your tiptoes.
Then use your core and legs to get your body back to the starting position. Keep your abs engaged throughout this move.
Start in a plank position with your hands directly under your shoulders and your shins on the ball.
Do not allow your lower back to arch. Keep your feet, pelvis, and shoulders in one long line.
On an exhale, pull your abs deeply to your spine and use your abs to fold your body in half, pulling the ball forward toward your hands as your pelvis moves up in the air.
Your toes will move onto top of ball and your back will become perpendicular to the floor like a handstand. Allow your head to fall between your arms, keeping your neck long and in line with your spine.
Lower yourself back into a plank position and do not allow your pelvis to sag below your shoulders.
Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body, palm down.
Place your left arm behind your head and inhale to prepare.
Exhale and pull your navel to your spine to engage your deep abs, and rotate your left ribcage toward the floor. Stay there for a second, and deepen your abdominal connection by pulling your navel in toward your spine even more.
Return to starting position. This counts as one rep.
Begin by lying on your back with your knees bent and your feet flat on the ground, about two feet from your butt. Hold five- to eight-pound dumbbells in both hands at your chest with your elbows on the floor.
Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as you "punch" your right hand to the outside of the left knee.
Bring the right hand back to your chest as you untwist, bringing your torso back to the center, and roll down to the ground.
Repeat the sit-up, twisting to the right side to complete one rep.
Lie on your back holding an exercise ball above your chest, extending your feet up toward the ceiling.
On an exhale, move your arms and legs away from each other, lowering both toward the ground. Inhale to bring them back toward each other, and transfer the ball from your hands to your legs.
Then lower your arms and legs toward the floor away from each other.
Bring them back together, transferring the ball back to your hands to complete one rep.
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Mountain Climbers
Start in plank with your shoulders over your hands.
With your core engaged, bring your left knee forward toward your chest. Switch legs, bringing the right knee forward while moving the left leg back. This completes one rep.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Begin in an elbow plank position with the abs engaged.
Draw the left knee into the chest. Then step the foot back to the elbow plank position. Now draw the right knee into the chest and then step it back to the elbow plank position.
This counts as one rep.
Continue alternating sides and complete as many reps as you can in a minute.
Lay flat on the ground with your legs extended straight up toward the ceiling.
Place your hands underneath the back of your head. For added stability, place your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. This completes one rep.
If this is too difficult, lower them as much as you can, or lower one leg at a time.
Begin in plank position with two towels under the balls of your feet (or paper plates if you're on carpet).
Slowly bend both knees in toward the chest while keeping the arms straight, shoulders over the wrists, and maintaining a flat, tabletop back. If this is too difficult, draw one knee in at a time.
This counts as one rep.
For a variation, draw both knees to the right foot, straighten the legs back behind you, then draw both knees to the left foot.
This counts as one rep.
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Plank With Shoulder Tap
Image Source: POPSUGAR Photography / Kyle Hartman
Begin in a plank variation with your feet slightly wider than your hips for added stability.
Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
Bring your left hand to your right shoulder and return it to the mat. This counts as one rep.
Sit on the ground with your knees bent and your heels about a foot from your butt.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it curve.
Hold a weight or a medicine ball just below your chest. Keep the weight close you and progress by moving weight further away from your body.
Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
Begin in a side elbow plank on your right side with your heels stacked.
Inhale and lower your pelvis to the floor so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
