How Many Crunches A Day To Get Abs

trainer rachel nicks performing bear plank

Kathryn Wirsing

When you think of core exercises, you probably think of situps, crunches, and six-packs. Though we often get caught up focusing on the parts of our midsection that we can show off, our core (literally!) goes so much deeper than that.

Whether you're a planking pro or just getting started with easy ab workouts, know this: Your core plays a really (like really!) important role in your ability to be strong and fit. This collection of muscles supports your spine, allows you to move in all sorts of directions, and protects all of your organs.

Having a strong core can also help you avoid injury (ahem, especially back injuries) and actually ease back pain. So, while having a really sculpted six-pack is a totally fine goal to have, keeping these muscles in tip-top shape is a must if you want to run, lift, jump, and crush whatever flavor of fitness you love for the long run.

FYI, five major muscle groups make up your core:

rectus abdominis (your six-pack muscles)
t ransversus abdominis (the muscles beneath your rectus abdominis)
internal and external obliques (side abs)
multifidi (muscles in the back of your core, along your spine)
erector spinae (muscles along the sides of your spine)

Other muscles also contribute (like your pelvic floor and diaphragm), too, so it really is a team effort—hence why your workouts should hit all 360 degrees of your midsection, not just the front of your stomach.

To show your entire core some more love, incorporate the following easy ab workouts into your routine. You can sprinkle them into full-body sessions or dedicate some time to straight-up core TLC.

Time: 12 minutes

Equipment: Mat

Instructions: Select five exercises from the list below. Perform each for 30 seconds, then rest for 15, and continue onto the next. Once you've completed all five moves, start from the top and repeat twice more for a total of three rounds.

1 Deadbug

Why it rocks: This lying-down move offers your lower back some support as you develop your core strength and fatigues your lower abs quickly as you extend your opposite arm and leg.

How to: Start lying back with arms extended over chest, legs raised and bent at 90 degrees (knees above hips and shins parallel to floor). Keep low back pressed to the floor, brace core, then slowly and simultaneously extend and lower right leg and to hover just above mat. Pause, then return to start and repeat on the opposite side. That's one rep.

2 Plank

Why it rocks: The plank is pretty much the quintessential core move because it challenges all 360 degrees of your midsection, makes your shoulders burn, and even requires your glutes and quads to fire up, too.

How to: Start kneeling at back of mat with toes tucked and butt resting on heels. Walk hands forward to an all-fours position with knees under hips and wrists under shoulders. Lean forward, then lift knees to form one straight line from heels to head. Keep hips high and abs engaged. Hold for 15, 30, or 45 seconds, then relax. That's one rep.

3 Seated Straight-Leg Lift

Why it rocks: Lying leg lifts can be tough on your lower back if you're still improving that core strength, but this seated modification ensures you'll feel sore in all the right places (read: six-pack muscles).

How to: Start seated with the legs extended out in front of you. While sitting tall and engaging core, hinge forward slightly. Keep feet flexed while lifting right heel 3 to 5 inches off the ground. Pause and lower, then repeat with left leg. That's one rep.

4 Side Plank

Why it rocks: Say hello to your side abs with this exercise. Side planks hit your obliques hard (but still get your entire core in on the action).

How to: Lay on side with right forearm flat on the floor, elbow under shoulder, and both legs extended so body forms a straight line from head to feet. Feet can either be staggered for extra stability or stacked for more of a challenge. Engage core and lift hips off the floor. Hold for 15, 30, or 45 seconds, then relax and repeat on the other side. That's one rep.

5 Toe Touch

Why it rocks: Sick of situps? Toe touches up the ante for your lower abs, so you'll feel the burn a lot quicker.

How to: Start lying on back with arms extended straight up over chest and legs raised straight up towards ceiling with toes pointed. Keeping lower body still, engage core and lift upper body off mat to tap ankles or feet with fingers. Return to start. That's one rep.

6 Table Top with Knee Tap

Why it rocks: Work up to that bear plank with this slow and controlled move. Extend your hover as you improve.

How to: Start on all fours with palms flat on floor (fingers facing forward) and wrists and elbows directly beneath shoulders. Knees should be directly below hips with toes tucked and pressed into the mat. Keep neck long and neutral. This is your starting position. With core tight, lift knees up off the mat until hips are in line with shoulders. Hover for one to two seconds, then release knees to the ground. That's one rep.

7 Bird Dog

Why it rocks: This move builds solid stability as your core fires to keep your shoulders and hips square to the floor as your arm and leg extend.

How to: Start on all fours with wrists directly under shoulders and knees under hips. Keep back flat, abs engaged, and a slight bend in elbows. Extend right arm out in front at shoulder height and left leg straight behind at hip height. Lower leg and arm down, then repeat on the opposite side. That's one rep.

8 Single-Leg Stretch

Why it rocks: If bicycle crunches don't feel quite right yet, this modification is a great move to start with.

How to: Lie on back with left leg extended straight in air, just above mat, and head and shoulders curled up off floor to hug right knee to chest with arms. Keep left leg straight and hover left foot a few inches off floor. This is your starting position. Slowly and with control, release, straighten, and hover right leg, while bending left leg, pulling knee in towards chest, and wrapping hands around left shin. That's one rep.

9 Plank with Knee Tap

Why it rocks: Those knee taps might look easy, but they up the challenge for your entire core as it works to keep your hips stable.

How to: Start in a forearm plank position, with elbows stacked under shoulders, palms flat, core engaged, and legs straight. Slowly and with control, lower both knees until they kiss the ground. Then, extend legs to return to a plank position. That's one rep.

10 Plank Knee-to-Elbow

Why it rocks: Your obliques work extra hard as you pull your knee to your elbow in this move, which is a staple in many a yoga flow.

How to: Start in high plank position. Lift left foot up off floor and drive toward left elbow while keeping hips level and back flat. With control, reverse movement to return to start. Repeat on the other side. That's one rep.

Lauren Del Turco, CPT Lauren is a freelance writer and editor, an American Council on Exercise-certified personal trainer, and the Fitness & Wellness Editor of Women's Health.

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