5 Crunch-Free Moves for Killer Abs

SHAPE
SHAPE

This abs workout, created by fitness expert Jessica Smith, combines the best of kickboxing and Pilates to challenge your abs in new ways-without a single crunch. For best results, perform each move back to back without rest, and depending on how much time (and energy) you have, repeat the full circuit up to three times total.

And remember, great abs start in the kitchen, so make sure to pair this routine with a healthy diet.


Move 1: Cross Knee Strike (pictured below): The twisting motion of this abs exercise is a great way to functionally strengthen your core , since we're constantly twisting and turning our upper body during daily activities. Performing this move on one leg is also a great way to develop balance and coordination. It's a great 'warm up' for this circuit.

How to do it: Start standing with your knees slightly bent, arms bent into your body, and your hands in fists by your chin (this is called "on guard" position). Shift your weight onto your right leg, leaving just the toes of your left foot on the floor. Brace your abs and lift your left knee up towards your right shoulder while you turn your right shoulder into your knee. Lower left toes back to the floor, keeping your balance on the right leg. Repeat 20 times with the left leg and 20 times with the right.

Bonus tip: Focus on your breath to deepen the contraction of your abs: exhale as lift your knee and imagine you're pressing the air out of your lungs with your abs. Inhale as you lower your leg back down.

Cross Knee Strike
Cross Knee Strike

2. Side abs leg lift (pictured below): This move will challenge your balance and target your hip, glutes, and oblique muscles at the same time.

How to do it: Start standing "on guard" and shift your weight to your right leg , turning your right heel slightly forward and keeping your knee soft. Keep just your left toes lightly touching the ground and extend your left arm up to the ceiling (keeping your hand in a fist). Lift your left leg up to hip height as you pull your left elbow down towards your hip. Lower left leg down to the ground and extend left arm back up to the ceiling, maintaining your balance on your right leg. Repeat 20 times with the left leg, 20 times with the right.

Bonus tip: Think about 'shortening' your left side as you pull your elbow and leg together to strengthen the contraction of your oblique muscles.

Side abs leg lift
Side abs leg lift

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3. The Bob-and-Weave Circle (pictured below): The side-to-side circle motion of this move will have your abs contracting in all directions-plus this plie position means your legs will be working hard too!

How to do it: Start standing "on guard" and then step both feet wider than hip width apart, turning your toes out slightly. Bend both knees directly out over your toes, and lower your body straight down, keeping your shoulders over your hips, your back straight, and your abs pulled in. Holding this deep plie position with your legs, lean your upper body to the left, pressing your left shoulder down towards your left hip, keeping your arms up on guard and chest facing forward. Next, round your back and shoulders forward, scooping your abs in deeper towards your spine, and hips steady. Then come up and around to the right side, leaning your upper body to the right. Finish the move by bringing your upper body back to the middle, and straightening your spine, before repeating in the other direction. Do this 20 times in total, reversing sides each time.

Bonus tip: Imagine you are tracing a circle with your upper body, and make sure to create a full circle on both sides with every rep.

Jessica Smith
Jessica Smith

RELATED: Top 10 Moves for Thinner Thighs

4. Ab jabs (pictured below): The quick rotational movement of your body during these punches is a great way to work your abs, get your heart rate up, and help whittle away your waist.

How to do it: Start standing on guard, facing the side, with your left foot forward. 'Jab' your left arm by punching straight front, palm facing down, elbow out to the side, without locking the joint, then quickly return your arm back to on-guard position. Next, do a 'cross' punch with your right arm: rotating your right hip forward and lifting your right heel off the ground, punching your right arm straight front, rotating fist palm down, bringing elbow out to the side, without locking the joint. Then 'jab reach' your left arm up to the ceiling, keeping your hand in a fist, and then repeat the jab reach with your right arm, turning your right hip forward as you punch up. Put these 4 moves together as quickly as you can, and repeat the sequence 10 times in total on the left side, then 10 times on the right side.

Bonus tip: Be sure to turn your hips and your heels into each punch. Your abs work to control the movements of your lower body and you will get more out of each move if you work the body as one unit.

Ab jabs
Ab jabs

5. Front knee strike (pictured below): Similar to the cross knee, this front knee strike changes requires a little more balance and lot more twisting action from your abs.

How to do it: Start standing on guard, with your right leg behind your body (your right heel off the floor), balancing on your left leg with your left knee slightly bent. Bend your right knee and draw it up in front of you, while you turn your upper body, slightly rounding your back, crossing your left elbow over the outside of your thigh. Hold for one count and then slowly lower, returning your right leg to start position . Repeat 20 times with the right leg, 20 times with the left.

Bonus tip: Exhale forcefully as you cross your elbow to the outside of your knee and draw your abs in as tight as you can to help keep your balance.

Front knee strike
Front knee strike

To get more crunch-free moves for killer abs, click here to see the rest of the workout!

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