No Equipment Core Workout No Crunch That’s Quick and Effective
If you’re looking for an effective no-equipment ab workout that doesn’t involve any crunches, you’re in the right place. This quick core workout no crunch routine put together by a Certified Personal Fitness Trainer can be done anywhere, and it’s extra perfect for busy folks who want to get in a little bit of exercise without spending hours at the gym. Plus, it’s a great way to get those abs toned and tight without putting too much strain on your back. So what are you waiting for? Get started today!
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You Need No Gym or Crunches to Get a Great Core Workout
If you’re looking for an effective no crunch core workout, you no longer need to join a gym or spend hours searching for the right equipment. All you need is your own body weight and some basic exercises that target the core muscles.
You can even do these no crunch core workouts in the comfort of your own home—allowing you to avoid crowded gyms and expensive memberships, while still benefiting from effective core work sans crunches!
With the right form and repetition, you can start toning your abdominals today with no equipment necessary in the comfort of your own home.
Who Would Benefit Most From a No Crunch Core Workout
A no crunch core workout can be hugely beneficial for a number of people. I mean, really anyone can benefit from this workout routine. It is just as effective as exercising your core utilizing crunches. But there are certain groups of people who need to avoid doing crunches and these exercises can help them to build a strong core too.
- Anyone suffering from neck and back pain. While traditional crunches are a great way to strengthen the muscles of your core, they can put unnecessary strain on areas that are already weakened or cause further discomfort. If you are suffering with pain in your neck or back or are chronically weak there, this is the type of core workout you need to be doing to avoid aggravating your neck and back.
- Anyone recently postpartum should avoid crunches. How long you should avoid doing crunches after having a baby varies for each person, but it is somewhere between 6 weeks to one year depending on your personal recovery.
- Anyone with diastasis recti should adapt their core workouts to avoid crunches. DR describes a splitting of your abdominal muscles. This is usually caused by pregnancy but even men can suffer from DR.
The exercises in this no crunch core workout all work the muscles of your core without placing uncomfortable pressure onto any common problem areas and can help to create long lasting improvements to anyone’s strength and stability!
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Benefits of At Home No Crunch Core Workouts
No crunch core workouts are an ideal way to strengthen and tone your abdominal muscles without risking injury.
With no equipment needed, you can easily do them at home almost anytime. You don’t need to leave the house or spend money joining a gym.
Furthermore, you preserve your neck and back by avoiding working against gravity as much or possibly pulling your head when doing sit ups and crunches. This makes this kind of workout suitable for those wanting a gentle challenge that doesn’t risk strain in the neck and back.
Doing crunches puts a ton of strain on your linea alba. (Which connects the two sides of your abdominal muscles.) These no crunch core exercises still work your core without putting pressure on that spot which can be weakened by things like pregnancy or weight gain.
You can achieve your goal of sculpting the midsection you want without putting unnecessary strain on other areas with core workouts that avoid crunches!
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Can You Use Equipment for This a No Crunch Core Workout?
Getting in a good core workout doesn’t have to require lying on the ground and cranking out those awkward crunches. Although this no crunch core workout is designed to be simple exercises that you can do anywhere without equipment, you can absolutely kick it up a notch or progress your workout by using some simple pieces of exercise equipment.
The best way to increase the intensity of no crunch core workout moves are to use resistance bands and resistance loops for a variety of moves, as well as arm and ankle weights for an enhanced challenge.
If you are trying to do this workout daily for a while and the moves become easy, simply add on a resistance loop, resistance band, or an ankle/wrist weight and you will feel like you are just trying the same move for the first time again.
Which is good.
This is how you gain strength and muscle.
If your main goal is to strengthen your core, this low-impact resistance routine will allow you to engage more muscles than traditional sit-ups or crunches while working your way toward a stronger, healthier body.
So instead of going through the same old motions day after day, try mixing it up with resistance tools that will target your core with dynamic movements that’ll keep you coming back for more!
RELATED: The Best At Home Primal Movement Workotus and Exercises
Tips for Doing a No Crunch Core Workout
The core is essential for overall body strength and stability, and a great way to exercise it is through a no crunch core workout.
When doing a no crunch core workout, be sure to focus on mindful movement, leveraging your core muscles while avoiding jerky motions that can lead to unwanted stress on the body.
To get the most benefit from your workout, it’s important to not overexert yourself, take each exercise slowly and use proper form with each repetition.
Once you’ve mastered the basics, you can increase the difficulty by gradually increasing intensity by modifying the exercises, increasing repetitions, or adding resistance.
With consistency and patience, you’ll soon see results!
The Core Workout No Crunch Edition
Mountain Climbers
Mountain climbers exercise is an easy and fun way to work your core. To do mountain climbers, you will need to start in a plank position with your arms straight and your legs extended behind you. Then, bring one knee up towards your chest, switch legs, and repeat the motion for 20-30 seconds.
Kind of like you are quickly climbing a mountain or running up a mountain really. Make sure that you keep your arms straight and use your core muscles as much as possible when switching legs! Don’t let your tush migrate upwards into the air as you get tired. Do this for 45 seconds as fast as you can.
Spiderman Plank
To do a spiderman plank, start by getting into a plank position with your arms stacked straight under your shoulders and your arms and legs straight. Then bring one knee up to touch the same side elbow by first lifting your knee out to the side (like when doing a fire hydrant) and then up to the knee.
Switch legs and repeat. Do this 15x on each side using your core muscles and keeping your arms straight.
Side Plank with Leg Raised
To do a Side Plank with Leg Raised, lie on your side and prop yourself up with one arm. Your hand should be directly under your shoulder. Place your other arm down by your side, on your hip, or straight up into the air. Stack your feet one on top of the other and lift your hips off the ground so that you are in a straight line from head to toe. Then, lift your upper leg up into the air, keeping it in line with the rest of your body.
Hold this position for 30 seconds before switching sides and repeating. This one is tough! If you can’t hold that long try doing the same move on your knees instead of your feet.
Russian Twists
To do Russian Twists, sit on the floor with your legs bent, knees up and together, and feet flat. Lean backwards so your body is somewhat of a backwards ‘N’ position. Put your hands together in front of you and twist your torso from side to side.
Try to not let your body move except your torso rotating. Repeat this move quickly but with good form for 45 seconds.
Elbow Plank with Hip Dips
To do an elbow plank with hip dips, first get in a plank position. Instead of placing your hands on the ground directly below your shoulders place your elbows on the ground and keep your forearms straight in front of you. Then dip your hips down to touch or nearly touch the ground on one side and back up before doing the same thing on the other side.
Keep repeating this for 10x on each side.
Supine Leg Circles
Lie on your back and put your arms down at your sides. Tighten your core and rotate your hips to flatten your lower back. You will want to keep it flat for this entire exercise. Keeping your feet together, lift both of your legs up off the ground to a 45 degree angle and make small circles in the air with them. Try to keep your leg straight. Do this for 10 circles, then switch directions and do 10 more circles.
This one is tough. If you feel your lower back arching lift your legs higher in the air to make the exercise easier or do one leg at a time.
Boat Tucks
To do Boat Tucks, sit on the floor with your knees bent and your feet flat. Lift your legs up so that they make a ‘V’ shape in the air. Reach both hands forward, keeping them straight and together. Lean back and extend your legs out simultaneously, stretching to a very wide V shape. T
hen Then tuck your knees towards your chest and reach your hands forward between them. Keep your feet together but allow your knees to part for your hands. Stretch back out to the starting position. Do this for 45 seconds.
Wrapping Up No Crunch Core Workout at Home
Congrats on finishing your no crunch core workout at home! You have taken such an important step in investing in your physical fitness and wellbeing. Challenge yourself to practice these regularly to keep strengthening and toning your core muscles.
Remember that any kind of movement is beneficial – the key is to make it a habit! Enjoy the progress you will make as you continue this journey into better health.
Don’t let a lack of equipment or space stop you from getting a great workout in. A no crunch ab workout is just as effective as one that involves crunches, and it’s perfect for those who are short on time or have limited space.
All you need is your own body weight and some motivation to get started. Follow along with this video for a quick and easy no crunch ab workout routine that you can do anywhere, anytime – even at home!
