Alternatives to sit ups: try these other ab and core exercises instead of sit ups to round out your ab work and see results!
Creating a strong and stable core is a fundamental part of any fitness or strength journey. While traditional sit-ups have been a staple exercise for targeting the rectus abdominis—the muscle group that makes up those six-pack abs—they may not be the best option for everyone, especially considering the stress they can put on the lower back and hip flexors.
Why Should I Do Sit Ups?
Sit ups are often part of physical selection tests for the military, FBI, and other employers. They are easy to administer, don’t require equipment, and easy to count. If you are training for one of these tests, then you must absolutely do sit ups!
I just had a client pass the FBI physical fitness test this February and I am so proud of her! You can bet we did lots of sit ups and pushups. Sit ups also work the rectus abdominis really well! If you are lean enough to see your abs, sit ups can help maintain that definition.
Why Should I Look For Alternatives To Sit Ups?
Full range of motion sit ups can be tough on the spine, particularly in the lumbar and sacral regions. The repetitive flexion in the lower spine area can be rough on the discs, and can cause discomfort.
Will a full sit-up absolutely hurt you if you do a set? Probably not. But, doing high volume sit ups is probably not going to take you to your goal. I rely on the following exercises more than sit ups for all my clients. I only add sit ups in if they are training to pass a test, like my client I mentioned above.
Also, sit ups don’t necessarily work the entire core. They primarily work your anterior core muscles, but your core is made up of many muscle groups, including the rectus abdominis, transverse abdominis, external obliques, and erector spinae. Sit ups don’t work all of those.
By working your entire core, you will strengthen the deep core muscles for stronger, more stable torso. This translates into back health and functional movement.
The good news is that there are plenty of alternative exercises that can provide a comprehensive core workout while minimizing potential risks. Here are some effective exercises to consider incorporating into your routine.
Kinds of Ab Exercises
You can consider ab and core exercises to be rotation, anti-rotation, or flexion. Flexion exercises are probably the ones you are most familiar with. These include sit ups and crunches and primarily use your rectus abdominis, that 6 pack muscle.
Rotation exercises include twists like Russian twists and windshield wipers. These work your obliques as well as the rest of your core musculature. Anti rotation exercises require you to resist movement by maintaining a strong core. Examples of these are planks, side planks, and Pallof presses.
Finally, there are exercises that work on maintaining stability of the torso while working hip flexors. People often describe these as working the lower abdominal muscles. Example of these are leg raises, dead bug and other Pilates-like movements.
So, while there definitely are benefits of sit-ups, check out the best sit-up alternatives and incorporate some of those in your ab workout.
Flexion Exercises
Abdominal Crunches
Crunches are a better alternative to full sit-ups for many because they reduce the strain on the lower back and focus on the upper abdomen. Lie on your back with your knees bent and feet flat on the floor. Curl your upper half towards your knees, keeping your lower back on the floor.
You can use an Ab Mat or a towel wrapped around your back to give you greater range of motion. Be forewarned, these burn. 🙂
Decline Bench Crunches
These are so fun for some reason! Hook your feet under the stability bar and lean back. From here, just sit up. You can do these like a lever, with your back straight, or curl up, rounding your spine as you go. If these are easy and you are ready for a progression, you can hold a weight plate at your chest, or with arms extended toward the ceiling.
Swiss Ball Exercises
Using a Swiss ball can enhance the engagement of the entire core due to the instability it provides. Exercises like Swiss ball crunches, pikes, and rolls-outs are great for targeting different angles of the abdominal wall and outer sides of your abdomen. These are fantastic alternatives to sit ups.
Bosu Ball Exercises
You can use the Bosu ball like the Swiss ball. Start with your belly button approximately on the middle of the Bosu ball. From here, you can do crunches, side oblique crunches, or leg lifts.
Incorporating a variety of sit-up alternatives like these into your workout routine can lead to better results by working the muscles of the anterior core, lower abdomen, and entire core from different angles and in a more functional and controlled manner.
Not only are these exercises effective alternatives to the traditional sit-up, but they also help in reducing the undue stress on the lumbar spine and promote a stable core throughout the entire movement.
Rotation/Rotary Core Exercises
Russian Twists
Russian twists are a dynamic exercise that targets the entire core, especially the transverse abdominis, external obliques, and the muscles along your spine, including the erector spinae. To do this, sit on the ground with your knees bent, lean back slightly to engage your core, and twist your upper body from side to side.
For added resistance, hold a medicine ball or weight plate. Make sure to keep a straight line from your shoulder blades down to your hips to maintain proper form.
Windshield Wipers
Windshield wipers are an advanced exercise that not only targets your entire core but also challenges your lower back and enhances spinal stability. Lie on your back and extend your arms to form a “T” shape for stability. Raise your legs and rotate them from side to side in a controlled manner, mimicking the motion of windshield wipers.
Mountain Climbers
Mountain climbers are a functional movement that works the entire body, with a focus on the core, particularly the transverse abdominis and rectus abdominis. These are hard to define as just rotation, as they really involve some anti rotation and flexion as well. Start in an extended push-up position and alternate bringing your knees towards your chest in a quick, controlled motion. If these are hard, you can do one leg at a time instead of continuous movement of both legs at once.
Bear Crawls
I love me some bear crawls! These can be like high-school-football-punishment tough, or precise deliberate work you can do on your living room floor. You get to pick!
To do the more precise, less punishing version, set up on all fours on the floor. Keep an active, neutral, flat back. Pick your knees up off the ground about an inch and travel forward, taking very small (2 inch) steps. Reverse and travel backwards.
Here’s a whole blog post I wrote about how to do bear crawls. Below are the videos of both versions of the bear crawl.
Hip Flexion and Core Stability
Leg Raises
Leg raises are a great way to strengthen your lower abdomen and hip flexors while promoting core stability. Lie flat on your back with your legs straight, and lift them up to a 90-degree angle before slowly lowering them back down. For a more advanced version, try hanging leg raises from a pull-up bar.
Dead Bug
The dead bug is an excellent exercise for improving overall core strength and stability. Dead bugs are absolutely one of my favorite exercises, for myself and my clients. Some people think they are elementary, but they are fundamental! If you can do these well, continue to do so and they will pay you back.
Start by lying on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Lower your right arm and left leg towards the ground, keeping your lower back pressed against the floor. Return to the starting position and repeat on the opposite side.
Flutter Kicks
This exercise is a simple yet effective way to engage the lower abs and hip flexors. Lie on your back with your legs extended and lifted a few inches off the ground. Kick your legs up and down in a fluttering motion, making sure to keep your lower back pressed to the ground.
Anti-Rotation Ab Exercises
Planks
Planks are great anti-rotation exercises. They require your whole body to work together to resist gravity. These can be done from hands or elbows. Facing the ground, maintain a straight body position from your legs through the crown of your head. Keep your back engaged so your shoulders don’t shift up into your ears, and you don’t let your low back sink toward the floor.
Note that if you have uncontrolled high blood pressure, these can be dangerous. If that’s the case, please skip these and side planks.
Side Plank
Side planks are a phenomenal unilateral exercise that strengthens the obliques, lower back, and deep core muscles. Lie on your side with your feet stacked and your right elbow directly under your shoulder. Lift your hips off the ground and form a straight line from your head to your feet. Hold the position, then switch to the left side.
Pallof Press
The Pallof press is an anti-rotation exercise that develops core strength and enhances anti-lateral and anti-rotational stability, which is crucial for the lumbar spine. Stand in a feet shoulder-width position with the cable machine or resistance band at chest height. Press the handle or band straight out in front of your chest and hold, resisting the pull of the band or cable. Pallof presses don’t look like much, but these are sneaky hard.
Renegade Row
This compound exercise not only works the upper back, shoulders, and arms but also provides an intense core workout, especially targeting the rectus abdominus and overall core strength. Assume a plank position with a dumbbell in each hand. Row one dumbbell up towards your rib cage while balancing on the other arm, then alternate. Beyond just being an alternative to sit ups, these work your entire body. You’ll even feel these in your glutes!
If your lower back needs strengthening, try these machines for lower back work. This is especially important if you work a desk job and sit much of the day.
Try These Alternatives to Sit Ups For Yourself
As you continue on your fitness journey to six pack abs, remember that a strong core is about more than just flat abs; it’s the foundation for a functional movement, a stable core, and a healthy, active lifestyle. When your whole core is strong, your back will feel great, you’ll love your posture, and generally feel good.
Need more? Here are the 10 best ab exercises, in my opinion, and my current favorite ab exercise.
What is your favorite core exercise? Let me know! And try these exercises in your core workouts, and let me know how you like them!
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About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
