5 Core Exercises that don't include Crunches

1. Full body Plank while alternating Knees to Chest.

Planks have garnered a lot of attention in the last decade, and rightfully so. Planks are an amazing full body exercise that engages the Anterior Deltoids, Pectorals, Biceps, and of course the Core Muscles. Planks are less stressful on the vertebrae. Adding an alternating knee to the chest increases the intensity by allowing you to contract the lower ab muscles as well. Do 18-20 reps.

2. Full Arm Side Plank

Continuing with the plank series, a side plank has all of the benefits of a full body plank, strengthening all of the muscles around the spine. The added benefit is that the side plank isolates the obliques. Hold for 30-60 seconds. Or more if it feels right.

3. Dolphin

Start in a half plank position, on your elbows and toes. Pull your core in tight. Keep your shoulders soft while you pull your belly button to the ceiling. When in the top part of dolphin, enjoy the added stretch in the hamstring and calf muscles. This also lengthens the spine, allowing space to be created in between each vertebrae. Perform 12-15 reps.

4. Alternating Leg Drop

Lie on your back, keeping your back pressed into the floor. You can either keep your shoulders on the floor with your hands under your hips for added support on the lower back, or you can bring your hands under your head and lift your shoulders up off the floor to engage your entire core. Once you are comfortable and you feel that your muscles are contracted, lower your right leg to the floor and slowly raise it. Then drop your left leg to the floor and slowly raise it up. Continue alternating this leg drop, feeling the muscles in your lower abs contract, for 16 - 20 reps.

5. Sea Turtle

When working on our core muscles, we often forget that the back muscles, specifically the lower back muscles are indeed part of our core. It is important to include these muscles in any core workout. Keeping the back muscles strong helps to stabilize the spine and all of the muscles around it. Lying on your stomach and with your elbows out to the side. Slowly lift your head, chin, and arms off the mat. Hold this position for a second or two, before releasing your upper body back to the floor. Repeat this 10-12 times for 2-3 sets.