Crunches have traditionally been a staple in core workouts, yet they often fall short in delivering significant fat-burning benefits. The reason is simple: crunches require minimal body movement, muscle engagement, and calorie expenditure. They are static, repetitive exercises that don’t fully activate your body’s fat-burning capabilities.

To effectively define your core and efficiently burn fat, pair intelligent training with a diet that is clean, high in protein, and rich in nutrients. Dynamic, whole-body core exercises are designed to work your core as it naturally functions, involving rotation, anti-rotation, power, and stabilization. These workouts engage multiple muscles simultaneously, require more energy expenditure, and help cultivate both functional strength and a lean physique.

The key to reducing belly fat lies not in a solitary exercise but in your overall training approach. This involves prioritizing quality movement patterns, engaging various planes of motion, and incorporating core exercises that challenge your entire body. Training with purpose enhances performance and builds lasting strength, not just superficial aesthetics.

Below, you’ll find five of the most effective core movements that crush crunches in nearly every category: strength, calorie burn, and real-world carryover. If you’re ready to light up your core and ditch the endless floor reps, these moves are your new go-to.

5 Core Exercises That Burn More Fat Than Crunches

Move #1: Woodchops

Woodchops combine core rotation with full-body power, training your midsection the way it was meant to move, diagonally and explosively. This movement recruits your obliques, hips, and shoulders while demanding coordination and force, which makes it a fat-burning powerhouse.

Muscles Trained: Obliques, transverse abdominis, glutes, delts, lats

How to Do It:

1. Stand with your feet shoulder-width apart, holding a cable handle or a dumbbell at one side near your hip.
2. Rotate your torso and drive the weight diagonally across your body and overhead to the opposite side.
3. Control the return path and repeat for the specified number of eps before switching sides.
4. Keep your hips square and generate movement through your core.

Recommended Sets and Reps: Complete 3 to 4 sets of 10 to 12 reps per side. Rest 30 to 45 seconds between each set.

Best Variations: Band woodchops, kneeling woodchops, medicine ball diagonal toss

Core Tip: Brace your core before each rep to avoid overusing your arms and shoulders.

This 3-Move Ab Combo Shrinks ‘Apron Belly’ Fat Fast

Move #2: Side Slams

Side slams bring explosive power into your routine. Unlike crunches, which isolate a small portion of your abs, side slams engage your core, lats, shoulders, and even your legs. The rotational slam pattern spikes your heart rate and helps boost fat burn quickly.

Muscles Trained: Obliques, lats, deltoids, core stabilizers, glutes

How to Do It:

1. Stand tall with a medicine ball held at chest level.
2. Rotate your body to one side, loading your hips like a coiled spring.
3. Reach the med ball overhead with straight arms.
4. Explosively slam the ball down to the ground just outside your foot.
5. Catch the rebound or pick it up, reset, and repeat on the other side.

Recommended Sets and Reps: Complete 4 sets of 10 reps per side. Rest for 60 seconds between sets.

Best Variations: Rotational slam with a slam ball, side-to-side med ball toss, kettlebell halo slams

Core Tip: Use your hips to generate power, not just your arms. The more forceful the slam, the more calories you torch.

These 3 Exercises Build Core Strength Faster Than Planks After 40

Move #3: Repeat Rotational Throws

Rotational throws are high-intensity, athletic, and incredible for torching fat while building rotational core power. The repeated side-to-side motion taxes your entire trunk and gets your heart pumping harder than any floor ab exercise could dream of.

Muscles Trained: Obliques, hips, core stabilizers, shoulders, upper back

How to Do It:

1. Stand a few feet from a wall with a medicine ball in hand.
2. Rotate your torso away from the wall, then quickly rotate toward it and release the ball with power.
3. Catch the ball, reset, and repeat rapidly for multiple reps on one side.
4. Switch to the other side after completing your reps.

Recommended Sets and Reps: Complete 3 sets of 8 to 10 fast throws per side. Rest for 60 seconds between rounds.

Best Variations: Wall rotational scoop throws, partner rotational passes, banded rotational swings

Core Tip: Stay light on your feet and keep your core braced through the entire sequence to prevent lower back strain.

Move #4: Pallof Presses

This anti-rotation movement builds core stiffness and strength where it matters most. Your ability to resist unwanted twisting makes this move incredibly effective for building deep abdominal strength, improving posture, and protecting your spine with minimal joint stress.

Muscles Trained: Transverse abdominis, obliques, rectus abdominis, spinal stabilizers

How to Do It:

1. Anchor a resistance band or cable at chest height.
2. Stand perpendicular to the anchor point, holding the handle or band in both hands at your chest.
3. Press your hands straight out in front of you while resisting any rotation.
4. Pause, then slowly return to the starting position.

Recommended Sets and Reps: Complete 3 sets of 12 to 15 reps per side. Rest for 30 to 45 seconds between sides.

Best Variations: Pallof hold, half-kneeling Pallof press, band-resisted overhead Pallof press

Core Tip: Go slow and steady. Keep your hips and shoulders square and tight throughout.

5 Bodyweight Exercises That Burn More Belly Fat Than Gym Workouts After 40

Move #5: Rotational Kettlebell Swing

This advanced swing variation takes a full-body, power-based move and adds a rotational element for extra core burn. You’ll work your glutes and hamstrings hard while challenging your core to control the twisting force, which is key for building strength and blasting fat.6254a4d1642c605c54bf1cab17d50f1e

Muscles Trained: Glutes, hamstrings, obliques, lower back, delts

How to Do It:

1. Stand with your feet slightly wider than shoulder-width, holding a kettlebell with both hands.
2. Hinge at the hips and swing the kettlebell outside of your right knee.
3. Drive your hips to the left to swing the kettlebell sideways, guiding it slightly across your body instead of straight up.
4. Let the kettlebell travel in a controlled arc, alternating directions with each rep.

Recommended Sets and Reps: Complete 3 sets of 15 to 20 reps. Rest for 60 seconds between sets.

Best Variations: Standard kettlebell swing, single-arm rotational swing, kettlebell figure-8 swing

Core Tip: Keep your chest tall and avoid over-rotating. Power comes from your hips, not your arms.

If You Can Do This Many Burpees at 50, You’re Fitter Than 90% of People Your Age

Best Core Tips to Burn Fat

Building a strong core takes more than just doing a few moves. If fat loss is your goal, you need to train with strategy and consistency. Here’s how to maximize every rep:

• Train Across All Planes: Don’t stick to just crunching. Rotate, resist rotation, stabilize, and move dynamically to target every part of your core.
• Add Resistance and Explosiveness: Utilize tools such as kettlebells, resistance bands, and medicine balls. Adding load builds strength and increases your calorie burn.
• Keep Your Rest Periods Short: Short rest periods keep your heart rate up and add a conditioning element to your core work.
• Finish With Intensity: Use core circuits or intervals at the end of a workout to maximize fat-burning effects.
• Dial In Your Diet: The best ab moves in the world can’t outwork a poor diet. Focus on whole foods, lean proteins, and plenty of water to reveal your results.