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The No-Crunches Ab Workout You Can Do at Home

Crunches have become a move of the past—they can compress your spine and (when done incorrectly) hurt your neck more than strengthen your abs. Fortunately, there are plenty of dynamic ways to train your abs without straining your neck. This 45-minute workout with Grokker trainer Sarah will target your entire core. Unlike a typical core workout with your back on the mat, nearly all of these exercises are performed on your feet. The routine makes a unique and challenging total-body workout that will benefit every inch of your abs. (Want more? Check out these 18 ab exercises for a flat belly.)

Equipment Needed: All these exercises can be performed without weights. But as you progress, feel free to add a set of light dumbbells. The workout has three rounds of progressively more cardio-intensive exercises.

Round 1: Standing Twist Crunches, Squat Punches, Sumo Straight Arm Overheads, Jump Rope Routine (no rope required)

Round 2: Side Bends, Side Bends with Curls, Windmills, Swings + Swing Lunges, Renegade Rows, Jump Rope Routine (no rope required)

Round 3: Shoulder Press with Leg-Outs, Lawnmowers, Floating Cobras, Planks with Leg Crunches

Finish with stretching and a cool-down.

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