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Crunches are widely considered one of the most overrated ab exercises, particularly for individuals over 45. They tend to strain your neck, neglect the deeper core muscles, and contribute little to building genuine strength. If a flatter, stronger midsection is your aim, you need a smarter approach to training, rather than piling up reps of an obsolete move. Effective floor exercises will tighten your waist, safeguard your spine, and optimize your core functionality.
Post-45, the most significant change is not solely physical but also functional. Your core muscles may cease to engage as effectively as before, leading to diminished posture, power, and control if not properly trained. This is why these exercises are crucial. Each exercise involves your abs in their natural functional capacities: stabilizing, resisting motion, and working in harmony with the rest of your body, not in isolation.
These three floor exercises go far beyond what crunches offer. They target your core from various angles, engage deep stabilizers, and develop a more compact waistline that is truly resilient in everyday life. You’ll immediately feel your abs working, and with consistency, visible results will follow within weeks.
3 Floor Exercises That Beat Crunches After 45
Dead Bug
This move looks easy until you do it right. The dead bug locks your spine into the floor while your arms and legs move in opposition, forcing your core to brace against movement. That reflexive tension is exactly what flattens your stomach and builds functional strength.
How to Do It:
- Lie flat on your back with arms extended straight up and knees bent at 90 degrees.
- Press your lower back firmly into the ground.
- Slowly extend your right arm and left leg until they hover just above the floor.
- Return to the start, then switch sides.
- Perform 8–10 reps per side, moving slowly and never letting your back arch.
Forearm Side Plank With Reach-Through
This side plank variation strengthens your obliques, shoulders, and hips all at once. The added rotation forces your core to resist twisting under pressure, which helps shrink your waist and sharpen your posture. It’s a perfect move for targeting deep core muscles most people ignore.
How to Do It:
- Set up in a forearm side plank with your feet stacked or staggered.
- Raise your top arm straight to the ceiling.
- Slowly twist your torso and reach your top arm under your body.
- Return to the starting position with control.
- Do 6–8 reps per side, focusing on smooth, steady motion.
Reverse Tabletop March
The reverse tabletop march challenges your entire core while locking in shoulder and hip strength. It hits your lower abs in a way most floor exercises miss, all while demanding balance and control. The longer you hold it, the more your body shakes, and the more your midsection tightens.
How to Do It:
- Sit on the floor with knees bent and hands planted behind your hips.
- Press into your hands and feet to lift your hips into a tabletop position.
- Keep your body level and slowly lift one foot an inch off the floor.
- Lower and switch legs, maintaining a strong bridge.
- Perform 10–12 total marches with perfect control.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Tyler Read, BSc, CPT
