Let’s admit it, doing crunches can become boring quickly. Not only are they monotonous, but they also do not effectively help in developing strong core muscles. To achieve well-defined abs that not only look good but also provide proper support to your spine, it’s important to train in a more efficient manner. I have assisted individuals in eliminating crunches from their workout routines and still attaining powerful, well-defined abs by solely using their body weight.

Your core comprises more than just your visible six-pack muscles; it serves as your central powerhouse. The core muscles stabilize all your movements, regulate your posture, and enhance your balance. Therefore, the most effective abdominal exercises should not only focus on bending forward but should also engage your body from various angles while maintaining an upright and mobile position.

These six bodyweight exercises engage your entire core without the need for a single crunch. They promote muscle strength, coordination, and endurance while leaving your abs feeling the burn in a positive way. These exercises require no special equipment or floor work; all you need is yourself, your body, and these six highly efficient moves that can easily be incorporated into any workout regimen.

Hollow Body Hold

The hollow body hold, used by gymnasts and strength athletes, builds rock-solid midline stability and deep abdominal strength. You’re not just holding a shape, you’re fighting gravity with your entire body. Hollow body holds teach total body tension and core control like nothing else.

How to do it:

1. Lie on your back with arms extended overhead and legs straight.
2. Lift your shoulders and legs off the floor a few inches while pressing your lower back into the ground.
3. Keep your arms by your ears and legs together without bending your knees.
4. Hold for 20–30 seconds, focusing on keeping everything tight and controlled.

Plank Shoulder Taps

This variation of the plank challenges your core to resist rotation while forcing your stabilizers to kick in. It builds shoulder stability and core control at the same time. The slower you go, the more your abs have to work. Plus, it trains anti-rotation, which is key for real-world strength and injury prevention.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Get into a high plank with your hands under your shoulders and feet hip-width apart.
2. Tap your right shoulder with your left hand while keeping your hips as still as possible.
3. Return your hand and repeat on the other side.
4. Do 20 total taps (10 per side), moving slow and controlled.

Wall Sit with Overhead Reach

Wall sits with overhead reaches light up your entire core while also challenging your legs and shoulders. The wall sit builds static strength and stability through your lower body, and the overhead reach activates your deep core and spinal stabilizers. You’ll train focus, posture, and muscular endurance in one simple but tough position.

How to do it:

1. Stand with your back flat against a wall and slide down until your knees are at a 90-degree angle.
2. Extend your arms straight up overhead and keep your lower back against the wall.
3. Reach up actively while keeping your abs engaged and ribs pulled down.
4. Hold for 30–45 seconds.

Plank to Pike

The plank to pike challenges your abs, shoulders, and hip flexors with every rep. Transitioning from a plank to a pike builds total-body control and lengthens the posterior chain. It’s an effective way to train core compression and shoulder mobility in one smooth, fluid motion.

How to do it:

1. Start in a high plank with your shoulders over your wrists.
2. Engage your core and lift your hips toward the ceiling into a pike position.
3. Pause briefly at the top, then return to plank with control.
4. Do 10–12 slow, controlled reps.

Side Plank with Reach-Through

This side plank variation attacks your obliques, shoulders, and deep core stabilizers. It also teaches rotational control and strengthens the muscles that support your spine. The reach-through adds intensity and increases time under tension. You’ll build both strength and control where it matters most.

How to do it:

1. Start in a side plank on your right forearm, feet stacked.
2. Extend your left arm toward the ceiling.
3. Reach your left arm under your body in a twisting motion, then return to start.
4. Do 10–12 reps per side, keeping your hips lifted the entire time.

Cross-Body Mountain Climbers

Cross-body mountain climbers torch calories while tightening your waistline. Bringing the knee across your body forces your obliques and deep core muscles to work hard. It’s fast-paced, effective, and perfect for finishing a workout with a serious burn. Plus, it challenges your coordination and endurance.

How to do it:

1. Start in a high plank position with hands under your shoulders.
2. Drive your right knee toward your left elbow, then switch sides.
3. Continue alternating quickly, keeping your hips low and core tight.
4. Go for 30–45 seconds with steady, controlled speed.

Tyler Read, BSc, CPT