How many sets of crunches does it take to build abs? The answer might surprise you, because in reality, it’s zero — and the no-crunch abs circuit below is proof.
When it comes down to it, visible abs emerge from three interactive elements: genetics, nutrition choices and muscle tone. Having toned abdominal muscles also means that your nervous system can hold your core tight without having to think about it. Hello, injury prevention!
Crunches are a longtime favorite for those looking to develop the 6-pack part of the abs, but crunches don’t fully develop the underlying layer, aka the transverse abdominis. This layer of core muscle wraps around your entire torso between your pelvis and rib cage, essentially making it a built-in girdle. This is the abdominal layer that creates overall core strength that help produce washboard abs, if that’s one of your personal goals.
Training abdominals also doesn’t mean trying to consciously suck your abs in all day — just a few minutes of intentional training per day is a far more effective strategy.
Now the questions are: Which exercises and how many reps make for the most effective approach?
The 4-Move No-Crunch Abs Circuit
Here’s a four-exercise, no-crunch abs circuit that you can perform daily. Since the movements involve holding positions instead of moving the spine through space, you don’t have to take off days for joint wear-and-tear recovery. Transverse abs are strong endurance muscles that are built to last!
All you need to do is one set of these exercises, and just one rep each as you’re first starting out — but it won’t be as easy as it sounds when you become more advanced. Start by holding each position for just 10 seconds. Perform this circuit daily, and build your core endurance by setting a goal to increase each hold by 5 to 10 seconds per week. If you reach 2 minutes, continue on at this level as part of your core strength maintenance routine.
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