Not everyone loves doing crunches or lying flat on the floor to work their abs. Whether you’re avoiding it due to back or neck discomfort, limited space, or simply personal preference, there are plenty of ways to build a strong, stable core without a single sit-up.
Below, you’ll find four accessible core exercises you can do standing or from a hands-and-knees position. No special equipment is required, though a mat can make things more comfortable. If you want to turn up the intensity, you can always add a dumbbell.
1. Diagonal Chop
Sets: 3
Reps: 10–12 each side
- Stand with feet shoulder-width apart.
- Brace your core and keep your back straight.
- Start with hands at one hip (e.g., left hip).
- Sweep your arms in a controlled diagonal path up across your body toward the opposite shoulder.
- Return to the start with control.
- Complete all reps on one side before switching.
Tip: Imagine moving through thick air to stay slow and controlled. For more challenge, use a dumbbell or medicine ball.
2. Quadruped Hover
Sets: 3
Hold Time: 15–30 seconds
- Start on all fours with hands under shoulders and knees under hips.
- Engage your abdominal muscles.
- Lift your knees just an inch or two off the floor.
- Keep your back flat and neck long.
- Hold steady, breathing evenly.
Tip: The lower your knees hover, the harder your core works. If kneeling is tough, you can try a standing wall plank or hands-on-couch plank instead.
3. Standing Torso Twist
Sets: 3
Reps: 15–20 each side
- Stand tall with feet hip-width apart.
- Place your hands lightly behind your head or crossed on your chest.
- Exhale as you rotate your upper body to one side.
- Return to center.
- Alternate sides to complete your reps.
Tip: Keep your hips facing forward the whole time. Want extra difficulty? Hold a lightweight close to your chest.
4. High-Knee March
Sets: 3
Reps: 12–15 on each side
- Stand with good posture, core tight.
- Lift your right knee toward hip height.
- Pause briefly to engage your abs.
- Lower slowly and repeat on the other side.
- Continue alternating sides.
Tip: Think about using your abs to lift, rather than swinging your leg. For added challenge, hold a weight at your chest or overhead.
Why These Moves Work
These exercises target your core muscles in positions you’re more likely to use during daily life. Instead of isolating your abs on the floor, you’ll strengthen the muscles that help you stay balanced, upright, and strong as you move.
Standing and all-fours variations also tend to be easier on the neck and lower back. And best of all? You can do them anywhere, with little to no equipment.
If you’re looking for a practical way to build core strength without traditional crunches, give this circuit a try. Your abs—and your spine—will thank you.