5 Crunch Variations That Might Transform Your Core Workout

It’s not news that traditional crunches aren’t the end-all-be-all of abs workouts—sure, they target your superficial (most surface level) abdominal muscles, and doing a million of them will make you feel like you got socked in the stomach by Conor McGregor. But to dig past the surface and build a truly strong core, it’s gonna take more than those neck-straining, mind-numbing crunches.

Thankfully, the ways you can spice up your core workouts are pretty much infinite, and they don’t all have to look like something out of a Kama Sutra playbook. These are a few of my favorite variations on the dreaded crunch—they’re simple enough that you can pick a couple to add into your daily routine, or you can put them all together for a full-out, ab-burning workout.

Try the following moves for two or three rounds of 15-20 reps. And no, doing this on the beach doesn’t make it any easier, but jumping in the ocean afterward is a sweet reward.

Mermaid Crunches

• Lying on your right side, roll back onto the meaty part (yep) of your hip with your right arm bent for support and your left arm overhead.
• Bring your legs together and slide them a few inches in front of you. Exhale, engage your core, and lift your legs and left arm to meet at a 45-degree angle.
• Bend your knees and elbow toward your chest to crunch.
• Bring the knees back together, extend the legs, and lower to hover. Repeat for 15-20 reps, then switch to your left side.

• Start by lying on your back with your hands on the ground by your sides.
• Tuck your knees in toward your chest as you slightly lift your hips off the floor.
• As you lower, extend your legs long to hover off the ground. If you feel your low back arching, slide your hands under your butt for a little extra stability!

Bridge Crunches

• Starting on your back, bend your left knee to 90 degrees and extend your right leg long.
• Press through your left heel to lift your hips and extended right leg off the ground.
• Bend your right knee toward your head, keeping hips elevated.
• Re-extend your right leg, then lower the leg and hips down in one straight line. Try 15-20 reps, then switch legs.

Spiderman Crunches

• Start in a high plank position with hands directly under your shoulders.
• Keeping a strong plank, bring your right knee toward your right elbow to crunch.
• Step the right foot back and repeat for 15-20 reps before switching to the left side. Note: You can take this one to the next level by adding a push-up as you draw your knee toward your elbow!

Standing Side Crunches

• From standing, step your right leg out about a foot or two.
• Reach your right arm overhead and lean slightly to the left.
• Raise your right knee and bend your right elbow to meet at rib-height. Repeat for 15-20 reps, then switch sides.