How to Build a Stronger Core Without Doing Crunches
If you’re still doing traditional crunches in hopes of building a stronger core, it’s time to rethink your approach. Crunches alone won’t give you the deep core strength you need to move better and feel better. Instead, try these three effective core exercises that will target your abs while also protecting your lower back.
1. Reverse Crunch
The reverse crunch is a safer, more effective alternative to regular crunches. It strengthens your core without straining your neck or lower back.
How to Do It:
• Lie on your back and turn your palms toward the sky.
• Push your fingertips away from your ears.
• Press your lower back into the ground.
• Drop your heels down toward the ground, then lift them back up.
🔹 Make It Harder: If this feels too easy, straighten your legs more, but keep your lower back firmly pressed into the ground. If your lower back starts to lift, you’ve gone too far—scale it back to avoid injury.
2. Low Chair Mountain Climbers
This move targets deep core muscles while strengthening your body’s ability to resist rotational movement. This is crucial for better movement, stability, and injury prevention.
How to Do It:
• Get into a plank position with your hands on a sturdy chair.
• Engage your core by squeezing your glutes and tucking your pelvis (don’t let your hips sag or stick out!).
• Press your hands into the chair and try to pull it back toward you—you’ll feel your core fire up.
• From here, march your legs in place while keeping your core tight.
This movement strengthens the transverse plane, improving your body’s ability to resist unnecessary twisting and maintain balance.
3. Side Plank Activation
The side plank is great for working your obliques, but adding this one tweak makes it even more effective.
How to Do It:
• Get into a side plank position with your hand on the ground and your other hand on your hip.
• Keep your body in a straight line.
• Now, press your hand into the ground and try to drag your palm toward you—this will activate your core even more.
• Hold and squeeze for maximum strength!
Why These Exercises Work
Each of these movements trains your core the way it was meant to be used—to stabilize and protect your spine, rather than just flexing forward like a traditional crunch.
✅ Protects Your Lower Back
✅ Strengthens Your Deep Core Muscles
✅ Improves Stability & Balance
Give these exercises a try and feel the difference in how your body moves and functions. A strong core isn’t just about aesthetics—it’s about moving better and feeling better every day.