6 Crunch-Free Core Exercises to Fire Up Your Abs

The Routine

Exercising your core muscles—which includes everything from your back to your hips to your obliques to your deep transverse abdominis—is seriously important. Strong abdominal and back muscles are essential for doing everyday tasks, like lifting a 20-pound toddler and putting away groceries, not to mention preventing an achy (or injured) back and maintaining good posture all day.

Break out of (boring) crunch mode and power up your trunk with this Pilates-inspired core exercise routine, created by Kit Rich, NASM-certified personal trainer and Pilates instructor in Los Angeles. Complete this workout set three to four times a week for stronger, sturdier midsection.

Knee Fold Tuck

(A) Sit tall, hands on floor, knees bent, squeezing a playground ball (or rolled up towel) between them.

(B) Lift knees toward chest so shins are nearly parallel to the floor; extend arms straight out. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.

Climbing Rope

(A) Sit with legs extended, feet turned out in a V-position, toes pointed. Engage core muscles (helps to exhale) and roll spine slightly down into a C-curve.

(B) Lift arms up and begin moving them as if you were climbing a rope. Twist slightly with each reach. Do 20 reaches with each arm.

Side Balance Crunch

(A) Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line.

(B) Pull right knee toward torso and right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.

Circle Plank

Start in a plank position with abs engaged (imagine drawing belly button into spine).

(A) Pull right knee in toward chest and circle it clockwise.

(B) Repeat in a counterclockwise direction. Keep the rest of your body stationary. Repeat five times, then switch legs.

Sliding Pike

(A) Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet.

(B) With legs straight, raise hips and draw legs toward hands into a pike position—your feet should slide easily. Hold for one count, then return to start. Repeat 10 times.

Oblique Reach

Sit with knees bent and feet on floor.

(A) Keeping knees aligned, straighten right leg. Engage core and roll spine into a slight C-curve. Place left hand behind head and extend right arm.

(B) Twist body to the left, roll back a bit more (and hold for one count), then come up. Do five reps, then switch sides.