Contrary to the belief that traditional ab exercises like crunches and Russian twists are the only path to a strong core, there are numerous ways to effectively engage your core muscles.
While isolation ab exercises have their place, we prefer incorporating compound movements to cultivate functional core strength. This regimen comprises five full-body exercises that not only fortify your abs and obliques, coveted for a sculpted midsection, but also work your shoulders, chest, and back.
You’ll need a medicine ball, a medium to heavy adjustable dumbbell, and your own body weight for this workout. In the absence of a medicine ball, a dumbbell can be used, and vice versa. Here’s a five-move ab workout that spices things up without relying on crunches and can be done in the comfort of your home in just 15 minutes.
What Is the Crunch-Free 5-Move Abs Workout?
This workout doesn’t include the usual suspects you’d find in a typical core routine, such as Russian twists, crunches, or planks.
However, rest assured that these five exercises are designed to build muscle and strengthen your core, although achieving a chiseled six-pack may also depend on factors like your lifestyle and genetics. We’ll discuss five reasons why your abs might not be visible yet despite your efforts, helping you decipher the process.
In the meantime, these five full-body exercises offer an intense sweat session while effectively targeting your core. What more could you ask for?
- Sprawls: Sprawls demand core stability as you move forward and backward. It’s a burpee variation that allows for quicker transitions because your chest doesn’t touch the ground, eliminating the need to stand up. This exercise can help you develop explosive power and speed while engaging your shoulders, chest, core, and legs. Start in a push-up position, engage your core, and jump both feet just outside your hands, planting your heels. Lift your chest and hands to face forward without standing up, then return your hands to the ground and jump back.
- Deficit Push-Ups: Push-ups are known for working the front of your shoulders, triceps, and pectoral muscles to build a strong upper body. However, your core also plays a significant role. Deficit push-ups elevate your hands, allowing for a greater range of motion and extended muscle engagement. Place your hands on push-up bars, kettlebells, or dumbbells and lower your chest to the floor, maintaining hip alignment with your shoulders. Pause and then push back up to the starting position. You can start on your knees until you feel comfortable.
- Burpees: The humble burpee is a classic cardio exercise that targets nearly every major muscle group. If you find them challenging, you can step or jump back without lowering your chest to the floor. Begin in a standing position, place your hands on the ground in front of you, and jump back into a push-up position. Lower your body to the floor while engaging your core, then push the ground away by extending your arms, lifting your chest and hips. Jump your feet back to your hands and leap into the air. Be mindful of not arching your back or letting your hips sag.
- Medicine Ball Slams: You can choose a light medicine ball for a cardio focus or a heavy one for strength training. These slams are also an excellent way to relieve stress. Stand with a medicine ball in front of you, feet shoulder-width apart, and engage your core. Squat down to pick up the ball from either side, keeping your chest up and back flat. Drive the ball above your head with bent elbows, extending your arms at the top, and then slam the ball forcefully to the ground beneath your feet. Catch the ball on the bounce.
- Weighted Butterfly Sit-Ups: Butterfly sit-ups isolate your abs by minimizing hip involvement. Hold a dumbbell with both hands close to your chest to activate your shoulders and intensify core engagement. This exercise also provides a stretch for your groin and hips. Start with the soles of your feet together and knees open, lying on your back while holding the weight close to your chest. Engage your core and perform a sit-up, keeping the weight close to your body throughout. For greater shoulder and arm engagement, extend your arms overhead while ensuring the weight aligns with your shoulders.
To get started, set a 15-minute timer and attempt this 5-move AMRAP (as many rounds as possible) workout:
Pyramid AMRAP (as many rounds as possible): 15 minutes
Begin with 2 reps of each exercise. After completing one round, increase the rep count to 4, and continue this pattern with 6, 8, 10, and so on until the 15-minute mark.
- Sprawls
- Deficit push-ups
- Burpee
- Medicine ball slam
- Weighted butterfly sit-up.
