How to Build Core Strength Without Crunches (Yes, It’s Possible!)

Jo Everill-Taylor
Jul 1
2 min read

Let’s be honest—traditional crunches aren’t everyone’s cup of tea.

They can strain the neck, feel awkward, and, for many of us over 40, they just don’t deliver the results we’re after.

But here’s the good news: you absolutely can build strong, supportive core muscles without a single crunch. In fact, you might be surprised to hear that Pilates has been doing just that for decades—focusing on deep core strength, posture, and control in ways that are far more functional and effective than endless abdominal repetitions.

💡 Why Ditch the Crunches?

Crunches mostly target the superficial six-pack muscle (rectus abdominis) and often leave out the deeper core stabilisers—like the transverse abdominis, pelvic floor, and multifidus—that help support your spine and pelvis in daily life. Plus, they can put unnecessary pressure on the neck and lower back.

If your goals include:

Improving posture
Reducing back pain
Supporting your spine
Feeling strong from the inside out

…then you’ll want to build strength from within—and that starts with smarter movement, not harder crunches.

🧘‍♀️ Pilates-Based Core Moves That Work (No Crunching Required!)

Here are a few examples of crunch-free Pilates favourites that activate your core in more effective (and spine-friendly!) ways:

1. Dead Bug

Lying on your back with your knees over hips and arms reaching to the ceiling, this move challenges stability as you extend opposite arm and leg while keeping the torso still. It’s a brilliant way to train coordination and deep abdominal control.

2. Leg Pull in Prone (aka Pilates Plank)

A modified plank with a lift of one leg at a time. Great for activating your whole body, not just the abs, and building functional strength in the shoulders, core, and glutes.

3. The Hundreds (Modified or Full)

A classic Pilates move that targets your breath and abdominal endurance. With options for all levels, this move can be done with legs bent or extended depending on ability.

4. Pointer

Done on hands and knees, (an adaptation of Pilates Swimming), this exercise is a go-to for spinal alignment, pelvic control and core strength.

5. Shoulder Bridge

Not just great for glutes—this move gets your deep core working and helps with spinal articulation and awareness.

🌟 Core Strength Beyond the Mat

It’s not just about what you do on the mat—it’s how you use your core in everyday life. That includes:

Lifting shopping bags
Bending to tie your shoes
Gardening or playing with grandchildren
Standing tall with confidence

Building your core helps you move more easily, breathe more fully, and age with grace and strength.

💬 Final Thoughts

So next time someone tells you that crunches are the key to a strong core, you can smile and say: “Not for me, thanks—I’ve found something better.”

At our Pilates classes, we focus on building lasting strength from the inside out. No crunches, no fuss—just expert-guided movement that supports your body through every season of life.

Would you like to try this for yourself this summer? Join one of our short Summer School Courses and feel the difference for yourself.

Message me here and I'll help you find the best course to suit your needs (no heavy sales pitch!!) Jo@betterbodytraining.com