When individuals think about core workouts, the common image that comes to mind is endless crunches and sit-ups. Nonetheless, authentic core strength encompasses more than just the aesthetics of a six-pack, emphasizing overall body control, stability, and strength. Simply doing crunches is insufficient if you aim to develop a resilient and functional core.

The most effective measures of core strength involve movements that challenge the body to resist movement, maintain stability under load, and sustain a position under tension. These three exercises without crunches accomplish just that, pushing the limits of your abs, obliques, and deep core stabilizers. They serve as more reliable and accurate tests of core strength when compared to traditional ab workouts.

So, can you pass the “Strong Core” test? Try these three moves and see how you stack up.

Move #1: Plank Pull-Through

This seemingly uncomplicated exercise activates the entire core, specifically the transverse abdominis, by necessitating that you remain tight and stable while shifting your body weight. Unlike crunches, which mainly activate the rectus abdominis through spinal flexion, the plank pull-through demands anti-rotation and full-body stability, especially from your deep core and obliques.

Muscles Trained: Transverse abdominis, obliques, rectus abdominis, glutes, shoulders

How to Do It:

1. Start in a high plank position with your hands under your shoulders and your feet slightly wider than hip-width apart.
2. Place a dumbbell or similar object just outside your left hand.
3. Without shifting your hips, reach your right hand across your body to grab the dumbbell.
4. Drag it across the floor to the right side of your body.
5. Return your hand to the floor and repeat with the other hand.
6. Keep your body as still as possible during the pull-through.

What’s a Passing Score?: Complete 10 slow and controlled reps (5 each side) without rocking your hips side to side.

Pro Tip: Squeeze your glutes and brace your abs hard before each pull to stay rock-solid.

Move #2: Side Plank Hold

The side plank hold isolates and tests your lateral core strength, something crunches don’t quite hit. It challenges your ability to stabilize your spine and maintain alignment using your obliques and glutes. It’s also a great way to spot strength imbalances between your left and right sides.6254a4d1642c605c54bf1cab17d50f1e

Muscles Trained: Obliques, glute medius, transverse abdominis, quadratus lumborum

How to Do It:

1. Lie on your side with your forearm on the ground, elbow under your shoulder.
2. Stack your feet or stagger them for better balance.
3. Lift your hips off the ground, forming a straight line from your head to your heels.
4. Keep your top shoulder stacked over the bottom shoulder, and avoid letting your hips sag.
5. Hold the position.

What’s a Passing Score?: Hold for 45 seconds per side with perfect form and no sagging.

Pro Tip: Press your bottom elbow firmly into the floor and squeeze your glutes to lock in position.

Move #3: One-Arm Plank Hold

This move takes a standard plank and adds a brutal anti-rotation challenge. Lifting one arm forces your core to work overtime to keep your hips square and prevent your torso from twisting. It’s an actual test of functional core strength and control.

Muscles Trained: Rectus abdominis, obliques, transverse abdominis, shoulders, glutes

How to Do It:

1. Start in a high plank with feet slightly wider than usual for balance.
2. Lift one hand off the ground and place it behind your back or extend it forward.
3. Keep your hips square and avoid twisting or tilting.
4. Hold for time, then switch arms.

What’s a Passing Score?: Hold for 30 seconds per side without hips twisting or sagging.

Pro Tip: Actively press the supporting hand into the floor and grip the ground to stabilize your shoulder.

How to Improve Your Core Strength to Pass

Not quite there yet? No worries! Building true core strength takes time and consistency. Here’s how to improve:

• Train anti-rotation: Add exercises like bird dogs, dead bugs, and Pallof presses to your routine.
• Build from the basics: Master standard planks and side planks before progressing.
• Use tempo: Slow down your reps to increase time under tension and improve control.
• Train your glutes: Strong glutes support a strong core. Include hip thrusts, glute bridges, and band walks to strengthen them.
• Stay consistent: Core strength develops through repetition and gradual progression over time.

Jarrod Nobbe, MA, CSCS