10 Beginner-Friendly Moves That Beat Crunches Every Time, Says PT

1. The Perfect Setup Move

"Before we get started with the exercises, we want to make sure we've got our center set," Dr. Ennis says in her post. Start by lying on your back, either on the floor or in bed - whatever feels most comfortable. Rock your pelvis back and forth until you find a neutral position that feels natural for your spine. Dr. Ennis emphasizes that your back doesn't need to be completely flat; comfort is key.

2. The Mindful March

Begin with a basic marching movement, Dr. Ennis instructs. Keep your hands at your sides and alternate lifting each knee slightly. "Notice I'm not raising super duper high here," she points out. The goal is to maintain engaged ab muscles while preventing pelvic tilting. Perform 10 repetitions on each side.

3. The Gentle Lift

Next comes a controlled upper body lift. "I am not lifting up super duper high," Dr. Ennis notes, explaining that this helps protect the spine. Place your hands behind your head with elbows open, or cross them over your chest if that's more comfortable. The key is to lead with your lower abs while avoiding pushing them outward.

4. The Core Coordinator

Dr. Ennis introduces a combination move: "As I lift into that crunch, I'm also going to lift one knee." This exercise challenges your stability while working multiple muscle groups. The goal is to keep your core centered while your upper body and legs move. Remember to take breaks when needed.

5. The Side Sculptor

For the obliques, Dr. Ennis demonstrates a reaching exercise. Extend one arm to the opposite side while maintaining proper form. "We're trying to work things but also protect our bodies at the same time," she emphasizes. Complete 10 repetitions on each side.

6. The Lower Core Builder

The leg raise sequence begins with bringing one knee in, then extending it upward. Dr. Ennis advises lowering the leg only as far as you can maintain proper form without arching your back. For beginners, she recommends starting with 2-3 non-consecutive days of practice.

7. The Modified Beetle

Moving to the "struggling turtle" (formerly known as dead bug), Dr. Ennis guides participants through opposite arm and leg extensions. This exercise can be modified by keeping feet down if needed. The focus remains on maintaining core engagement while breathing steadily.

8. The Total Core Bridge

The bridge exercise offers surprising benefits. "Research has shown that even without trying to activate those pelvic floor muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis explains. This movement also helps with prolapse conditions and stretches hip flexors.

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9. The Stability Builder

In the hands-and-knees position, begin with cat-cow movements. Dr. Ennis leads into opposite arm and leg extensions, emphasizing the importance of maintaining a stable pelvis. Modifications are available for those building strength.

10. The Power Hover

The routine concludes with a challenging hover exercise. "We are using our arms obviously a little bit more, but the abs have to work really hard here," Dr. Ennis notes. Remember to keep shoulders relaxed and maintain proper form throughout the ten repetitions.

Listen to your body and progress at your own pace. As Dr. Ennis emphasizes throughout the routine, these exercises should be challenging but never painful. Start with what feels manageable and gradually build up to the full routine. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

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Target Side Core Muscles

The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

Challenge Yourself With Hover Work

The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.