If you find crunches and sit-ups boring or too hard on your back, there are plenty of other ways to work your abs and get a great cardio workout at the same time. Certified fitness trainer and wellness expert, Emily Bomgren, has outlined the 11 best cardio core exercises that don’t involve a single sit-up or crunch. So, whether you’re working out at home or prefer to get your sweat on outdoors, these moves will help you strengthen your core and get your heart rate up.
One of the hardest exercises on this list is the inchworm. It’s a full-body move that works your abs, shoulders, and legs, and will get your heart pumping in no time. To do it, start in a standing position, then bend forward and place your hands on the ground. Walk your hands out in front of you until you’re in a high plank position. Pause for a second, then walk your hands back to your feet and stand up.
Another intense move is the crossbody mountain climber. This exercise not only targets your abs, but also provides a killer cardio workout. Start in a high plank position with your hands directly under your shoulders. Drive your right knee towards your left elbow, then return to the starting position and repeat with your left knee and right elbow.
If high-intensity interval training (HIIT) is more your style, then you’ll love the squat jump. Stand with your feet shoulder-width apart, then squat down until your thighs are parallel to the ground. Explosively jump up as high as possible, extending your arms overhead. Land softly and immediately lower back into a squat position to complete one rep.
For those who prefer low-impact exercises, the seated twist is a great option. Sit on a mat with your knees bent and feet flat on the ground. Hold onto an extra-large yoga block or free weight at chest level. Keeping your core engaged, twist your upper body to the right, then back to the center, and finally to the left.
Whether you’re a beginner or an advanced fitness enthusiast, there’s a cardio core exercise on this list for you. These moves will help you build muscle, improve balance, and burn calories, all while giving your abs the extra attention they need. So, ditch the sit-ups and crunches and try these 11 exercises to get a cardio and core workout that will leave you feeling strong and energized.
Mountain Climbers
Mountain climbers are a high-intensity exercise that gets your heart pumping and your core muscles working. This outdoor workout is a top-ranked exercise for targeting your abs, shoulders, and arms. With no equipment needed, you can perform mountain climbers anywhere, making them the perfect on-the-go exercise.
To perform mountain climbers, start in a plank position with your hands directly under your shoulders and your arms fully extended. Your body should be in a straight line from your head to your heels. From this starting position, drive your right knee towards your chest and then quickly switch, bringing your left knee in and extending your right leg back. Continue alternating your legs in a running motion, keeping your core tight and your hips low throughout the exercise.
| Difficulty: | 6 out of 10 |
| Impact: | Low |
| Equipment needed: | None |
| Target muscles: | Core, shoulders, arms |
| Benefits: | This exercise helps to improve your cardiovascular fitness and build core strength. It also engages your hip flexors, gluteus muscles, and legs, making it a full-body workout. |
Maintaining proper form is essential when performing mountain climbers. Keep your hands directly under your shoulders and your fingers spread wide for stability. Focus on pulling your knees in towards your chest rather than lifting your hips to avoid placing extra stress on your lower back. Your feet should stay close to the ground, and your heel should not lift off. Start with slow and controlled movements, gradually increasing your speed as you become more comfortable with the exercise.
If you prefer a seated variation, you can perform mountain climbers with your hands on an elevated surface, such as a bench or step. This modification reduces the impact on your wrists while still targeting your core muscles.
Mountain climbers are a challenging exercise that will get your heart rate up and strengthen your core. Incorporate them into your workouts or try adding them to circuits for an extra burn. Whether you’re a beginner or an experienced gym-goer, mountain climbers are a great addition to any cardio and core training routine. Give them a try and feel the burn!
Russian Twists
The Russian Twist is a core exercise that targets the oblique muscles, helping to strengthen and tone the sides of your waist. It can be performed on a mat or any stable surface. Here’s how to do it:
Step 1: Sit on the mat with your knees bent and feet off the ground. Keep your heels at the base of your glutes, with your feet close together.
Step 2: Lean back slightly, balancing on your sit bones. Engage your core to maintain a tall and lifted posture.
Step 3: Raise your feet off the ground, creating a “V” shape with your body. This is the starting position.
Step 4: Hold your hands together in front of your chest or extend them out in front of you.
Step 5: Twist your torso to the right, bringing your hands or fingertips to touch the ground on the right side of your body.
Step 6: Pause briefly, then twist your torso to the left, bringing your hands or fingertips to touch the ground on the left side of your body.
Step 7: Continue alternating twists from side to side in a controlled and deliberate manner.
For an extra challenge, you can hold a weight or medicine ball while performing the Russian Twist. This will add resistance and further engage your core muscles.
If you’re new to Russian Twists, start with 3 sets of 10-12 reps on each side. As you build strength and endurance, you can gradually increase the number of reps and sets.
Personal trainers and fitness enthusiasts often incorporate Russian Twists into their workout routines. There are many variations and progressions of the exercise that can challenge different muscle groups and add variety to your routine.
It’s important to note that Russian Twists alone will not spot-reduce fat from your midsection. To see defined abs, it’s necessary to combine core exercises like Russian Twists with a healthy diet and regular cardio exercise.
Watch a video tutorial on YouTube to see the proper form and technique for performing Russian Twists. There are plenty of resources available that demonstrate the exercise and offer modifications for different fitness levels.
Remember to listen to your body and rest as needed. Performing Russian Twists daily or incorporating them into your weekly workout plan can help strengthen your core, improve stability, and build endurance over time.
For an advanced version of the Russian Twist, you can try a single-leg Russian Twist. Instead of keeping both feet off the ground, lift one foot and cross it over the opposite knee. This will challenge your core and stability even more.
As always, consult with a certified trainer or fitness professional if you have any concerns or questions about adding Russian Twists or any other exercises to your workout routine.
| Benefits of Russian Twists: |
|---|
| – Targets the oblique muscles and strengthens the core |
| – Improves rotational stability and balance |
| – Can be modified to suit different fitness levels |
| – Engages multiple muscle groups |
| – Can be performed with or without equipment |
Variations of Russian Twists:
– Russian Twists with a weight or medicine ball
– Seated Russian Twists
– Russian Twists with a resistance band
– Russian Twists with leg raises
Common Mistakes to Avoid:
– Rounding the back or slouching during the twist
– Using momentum instead of engaging the core muscles
– Twisting too far and putting strain on the lower back
– Holding the breath throughout the exercise
– Not fully extending the arms or twisting from the trunk
Plank Jacks
Plank Jacks are a dynamic cardio exercise that targets your core, shoulders, and legs. They are definitely a challenging move, but they offer a wide range of benefits for your body without the need for any equipment.
To perform Plank Jacks, start in a high plank position with your hands directly under your shoulders and your body in a straight line. Your feet should be together.
From this starting position, jump your feet wide apart, like you would in a jumping jack exercise, while maintaining a stable core and keeping your hips in line with your body. Then, jump your feet back together.
Keep the movements controlled and avoid dropping your hips or raising your butt too high. Focus on engaging your core and stabilizing your shoulder and hip joints.
Plank Jacks can be performed for a set amount of time, such as 30 seconds, or for a specific number of repetitions, such as 10. You can also incorporate them into a larger cardio or HIIT workout routine as a timed exercise, alternating with other moves.
If you prefer a modified version, you can perform Plank Jacks from a modified plank position, with your knees touching the ground. This can help to reduce the strain on your shoulders and provide additional support.
Plank Jacks are a great exercise for targeting your oblique muscles, as they require you to engage your core and perform a twisting motion with your hips. This can help to strengthen your abdominal muscles and improve stability in your torso.
To watch a video of Lindsey, from the Pumping Irony fitness community, demonstrating how to perform Plank Jacks, you can visit the Pumping Irony YouTube channel and search for “Plank Jacks workout”.
Bicycle Crunches
If you’re looking for an effective cardio core exercise that doesn’t involve sit-ups, bicycle crunches are a great option to consider. This movement targets multiple muscle groups in your core, including your rectus abdominis, obliques, and transverse abdominis.
To perform bicycle crunches, start by lying on your back with your knees bent and hands lightly supporting your head. Lift your shoulder blades off the ground and engage your core muscles to stabilize your body. With your legs hovering above the ground, bring your right elbow towards your left knee while simultaneously extending your right leg straight out. Then, switch sides by bringing your left elbow towards your right knee while extending your left leg out.
The key to this exercise is to tap your elbow to the opposite knee, engaging your obliques and transverse abdominis to rotate your torso. As you perform the movement, focus on maintaining a slow and controlled pace to maximize the effectiveness of the exercise.
Bicycle crunches can be included in your workout routine as part of a circuit or as a standalone exercise. They can also be modified to be more or less challenging based on your fitness level. For those who prefer a higher intensity workout, bicycle crunches can be performed at a faster pace or timed for a certain number of reps.
Adding bicycle crunches to your core routine can be a great way to target your abdominal muscles, build strength, and improve your cardiovascular fitness. Whether you’re a beginner or an advanced fitness enthusiast, these exercises can be done at home or in the gym without any equipment.
Burpees
Burpees are a staple in many fitness routines because they provide a full-body workout and target both the cardiovascular system and core muscles. This exercise can be done anywhere, making it a convenient and effective option for those looking to get their heart rate up and work their core.
To perform a burpee, start by standing with your feet hip-width apart. From here, lower your body into a squat position and place your hands on the floor in front of you. Jump your feet back so that you are in a plank position, keeping your core engaged and your back flat.
From the plank position, perform a push-up by bending your elbows and lowering your body towards the floor. Push through your palms, driving your body back up into the plank position. Next, jump your feet forward towards your hands, returning to the squat position.
From the squat position, explode up into a jump, reaching your arms overhead. Land softly back in the starting position and repeat the entire sequence for a total of 10 to 15 reps.
Burpees are a high-intensity exercise that engage multiple muscle groups, including your arms, chest, shoulders, core, and legs. They also increase your heart rate, making them an excellent cardio exercise.
There are several variations of burpees that can be done to add extra challenges or target specific muscles. For example, you can incorporate a tuck jump at the end of the burpee to engage your core even more. Or, you can add a mountain climber at the plank position to work your core and leg muscles.
If you prefer a lower impact variation, you can also modify the burpee by stepping back into the plank position instead of jumping. Similarly, you can step your feet forward instead of jumping to reduce the intensity of the exercise.
Overall, burpees are a versatile exercise that can be modified to suit individual fitness levels and goals. Whether you’re a beginner or an advanced athlete, incorporating burpees into your workout routine can help you improve your cardio endurance, strengthen your core, and burn calories.
Side Planks
Side planks are an excellent exercise for targeting the muscles in your core, particularly your obliques. They are performed by starting in a plank position and then rotating to one side, balancing on one arm and the side of your foot. This exercise is great for building strength and stability in your core, as well as improving balance and posture.
Side planks can be done without any equipment, making them a convenient workout you can do at home or at the gym. They can also be modified to make them more or less challenging, depending on your fitness level. To perform a modified side plank, you can start on your knees instead of your feet, or use an extra-large yoga mat for added stability.
To do a side plank, follow these instructions:
- Start by lying on your side with your legs straight and your feet stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, coming into a side plank position. Your body should form a straight line from your head to your heels.
- Hold this position for 30 seconds to 1 minute, or as long as you can maintain proper form.
- Lower your hips back down to the ground and switch to the other side to work the other oblique.
- Repeat for a total of 2-3 sets on each side.
Side planks can be incorporated into various cardio circuits or HIIT workouts to add an emphasis on core strength while keeping your heart pumping. They can also be combined with other core exercises, such as burpees or jumping jacks, to create a well-rounded workout.
So if you’re looking to strengthen your core without doing endless sit-ups, give side planks a try. They’re a challenging exercise that targets multiple muscle groups and can be done anywhere and anytime.
High Plank And Crossbody to Center Knee Drive
To perform this exercise, start by getting into a high plank position with your hands directly under your shoulders and your feet together. Engage your core and gluteus muscles to keep your body stable throughout the movement.
Begin by bringing your right knee towards your left elbow, crossing your body. Then, return your right leg to the starting position and perform the same movement with your left knee towards your right elbow. Repeat this alternating motion for a total of 8 knee drives.
Focus on keeping your hips square to the ground and maintaining a strong core throughout the exercise. If you find it challenging to keep your balance, widen your stance by placing your feet slightly wider than hip-width apart.
This exercise can be performed at home or outdoors, and it requires no equipment besides a mat or a comfortable surface to exercise on. It is a great addition to any cardio or core workout routine, and it can also be incorporated into a circuit or a 30-minute, full-body workout.
Instructions:
- Start in a high plank position with your hands under your shoulders and your feet together.
- Engage your core and gluteus muscles to maintain a strong, stable body.
- Bring your right knee towards your left elbow, crossing your body.
- Return your right leg to the starting position and repeat with your left knee towards your right elbow.
- Continue alternating knee drives for a total of 8 repetitions.
- Focus on keeping your hips square to the ground and maintaining a strong core throughout the movement.
FAQ
What are the best cardio core exercises?
The best cardio core exercises include burpees, mountain climbers, jumping jacks, kettlebell swings, and high knees.
Is it necessary to do sit-ups to work your core?
No, sit-ups are not necessary to work your core. There are many other exercises that can effectively target your core muscles without doing sit-ups.
What is a seated reverse crunch?
A seated reverse crunch is an exercise that targets your lower abs. To perform a seated reverse crunch, sit on the edge of a chair with your hands gripping the sides of the chair. Lift your feet off the ground and pull your knees towards your chest, engaging your abs. Lower your feet back down and repeat for the desired number of reps.
What are the benefits of doing cardio core exercises?
Cardio core exercises can help improve your cardiovascular fitness, strengthen your core muscles, burn calories, and improve your overall physical fitness.