💪 Crunches Are Outdated: Try These 8 Science-Backed Ab Exercises Instead

When most people think of abdominal training, their minds jump straight to **crunches**. But here’s the truth: while crunches *do* activate the abs, they’re far from the most effective exercise for core development.

Recent **EMG (electromyography) studies** have shown that other movements produce **greater muscle activation**, especially in the **rectus abdominis**, **oblique s**, and **deep core stabilizers**.

If you’re serious about building a strong, defined core, here are **8 ab exercises that beat crunches—backed by science**.

🔥 1. Bicycle Crunches

Why it works:
EMG studies—like one conducted by the American Council on Exercise (ACE)—ranked bicycle crunches as the #1 exercise for activating both the rectus abdominis and obliques (Porcari, Miller, & Cornwell, 2001).

Bonus:
You’ll also work on rotational strength and coordination.

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🏋️‍♂️ 2. Captain’s Chair Leg Raises

**Why it works:**
Performed on a vertical knee raise station, this move targets the **lower rectus abdominis** and **hip flexors** with serious intensity.

**Pro tip:**
Focus on **tilting the pelvis** at the top of the movement—not just swinging your legs.

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🧘‍♂️ 3. Plank with Arm/Leg Lifts

**Why it works:**
Adding limb lifts to a standard plank introduces **instability**, which forces your **deep core muscles** (especially the transverse abdominis) to fire hard.

**Pro tip:**
Keep your **hips level** and avoid twisting.

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🎯 4. Ab Wheel Rollouts

**Why it works:**
These are next-level when it comes to engaging both your **surface and deep core muscles**. EMG data shows they outperform crunches in core engagement.

**Warning:**
Not beginner-friendly. Start with shorter ranges of motion and build up control.
Buy an ab wheel
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⚖️ 5. Hanging Leg Raises (or Toes-to-Bar)

**Why it works:**
These target your **lower abs** while also training **hip flexors, grip strength**, and **scapular stability**.

**Variations:**
- **Bent-knee raises** for beginners
- **Straight-leg** or **toes-to-bar** for advanced lifters
Get an Iron Gym and do it in a doorway
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🏄‍♂️ 6. Stability Ball Rollouts

**Why it works:**
Think of this as a more approachable version of the ab wheel rollout. The instability of the ball adds an extra layer of **core demand**.

**Bonus:**
Also improves **shoulder control** and **spinal alignment**.
Stability ball
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🧱 7. Weighted Cable Crunches

**Why it works:**
Unlike most bodyweight ab movements, cable crunches let you apply **progressive overload**—which is key for muscle growth.

**Form tip:**
Bend through your **spine**, not your hips, and control the movement on the way back.
You need a cable machine available
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💣 8. L-Sits
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**Why it works:**
L-sits are a brutal test of **isometric core strength**. They hit your **lower abs, hip flexors**, and even your **shoulders and triceps**.

**Equipment:**
Parallel bars, parallettes, or even yoga blocks.

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Final Thoughts

If you’re still doing endless crunches, it’s time to level up. These 8 exercises target your core more effectively and efficiently, helping you build **real-world strength** and a **defined midsection** faster.

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Citations

​Porcari, J. P., Miller, J., & Cornwell, K. (2001). ACE-sponsored research: Study reveals best and worst abdominal exercises. American Council on Exercise. Retrieved from https://www.acefitness.org/resources/everyone/exercise-library/59/the-best-ab-exercises-according-to-science/