Skip to main content
Close Close

Congratulations
You're on the list.

Make sure to check your spam folder so that our emails are always delivered into your inbox.
xo, Kourt
Give your inbox
and your life

the Poosh it needs.
By clicking SIGN UP, you agree to receive emails from Poosh and agree to our terms of use and privacy policy.
Free Shipping on All Domestic Orders.
  • HEALTH + WELLNESS
  • LIFE + STYLE
  • HOME + ENTERTAINING
  • KKB
Poosh
  • instagram pinterest facebook twitter youtube join newsletter
  • Shop
  • search
  • search
  • body
  • diy
  • fitness
  • Giving Back
  • health
  • mind
  • Relationships
  • Sexual Wellness
  • soul
The Self-Care Ritual That Actually Relieves my Pain
The Self-Care Ritual That Actually Relieves my Pain
Is Trauma Trapped in Your Body?
Is Trauma Trapped in Your Body?
How Arousal Mapping Can Awaken Your Desire
How Arousal Mapping Can Awaken Your Desire
A Workout for Your Follicular Phase
A Workout for Your Follicular Phase
7 Green Flags in Yourself
7 Green Flags in Yourself
How to Tell the Difference Between Dry and Dehydrated Skin
How to Tell the Difference Between Dry and Dehydrated Skin
  • Adulting
  • beauty
  • guides
  • Hacks
  • style
  • travel
Stylist Dani Michelle Shares Her Transitional Dressing Must-Haves
Stylist Dani Michelle Shares Her Transitional Dressing Must-Haves
Poosh Product Picks: Madeleine Rose
Poosh Product Picks: Madeleine Rose
Poosh Pause: My Bali Reset
Poosh Pause: My Bali Reset
How to Detect Narcissist Red Flags
How to Detect Narcissist Red Flags
I’m Getting Married in 8 Months—This Is My Expert-Approved Skin Treatment Schedule
I’m Getting Married in 8 Months—This Is My Expert-Approved Skin Treatment Schedule
How to Thrive, Not Just Survive
How to Thrive, Not Just Survive
  • decor
  • entertaining
  • kids
  • motherhood
  • Playlists
  • recipes
Khloé Kardashian’s Easy Weeknight Slow Cooker Veggie Burrito Bowls
Khloé Kardashian’s Easy Weeknight Slow Cooker Veggie Burrito Bowls
Hormone Healthy Raw Carrot Salad Recipe
Hormone Healthy Raw Carrot Salad Recipe
Must-Have Items New Moms Swear By
Must-Have Items New Moms Swear By
Vegan Armenian Lahmacun Recipe From Kourt’s Incredible Spread
Vegan Armenian Lahmacun Recipe From Kourt’s Incredible Spread
Kourt’s Favorite Cajun Kale Chips
Kourt’s Favorite Cajun Kale Chips
Under $50: Chic Bathroom Organization Accessories
Under $50: Chic Bathroom Organization Accessories
  • family
  • kourtney
Khloé Kardashian’s Easy Weeknight Slow Cooker Veggie Burrito Bowls
Khloé Kardashian’s Easy Weeknight Slow Cooker Veggie Burrito Bowls
Vegan Armenian Lahmacun Recipe From Kourt’s Incredible Spread
Vegan Armenian Lahmacun Recipe From Kourt’s Incredible Spread
Why Kourt Loves Seed Cycling
Why Kourt Loves Seed Cycling
Kourt’s Favorite Cajun Kale Chips
Kourt’s Favorite Cajun Kale Chips
3 Salads Kourt is Eating on Rotation Right Now
3 Salads Kourt is Eating on Rotation Right Now
Kourtney’s Wet Hair Look: The Breakdown
Kourtney’s Wet Hair Look: The Breakdown
What are you looking for?

Menu

  • Shop
  • HEALTH + WELLNESS
    • body
    • diy
    • fitness
    • Giving Back
    • health
    • mind
    • Relationships
    • Sexual Wellness
    • soul
  • HOME + ENTERTAINING
    • decor
    • entertaining
    • kids
    • motherhood
    • Playlists
    • recipes
  • KKB
    • family
    • kourtney
  • LIFE + STYLE
    • Adulting
    • beauty
    • guides
    • Hacks
    • style
    • travel
  • Newsletter
instagram pinterest facebook twitter youtube join newsletter
fitness

YOUR SEXY ABS ROUTINE (Without Crunches)

By Courtney Virden
share on pinterest share on facebook share on twitter Share on Flipboard share by email
 Photo credit @steph_shep
@steph_shep

You don’t have to do crunches to get toned, sexy abs. In fact, I haven’t done them in 20 years, which is why I wanted to share three exercises that will strengthen all of your abdominal muscles, improve your posture, and create a sleeker torso and flat stomach, all while boosting your confidence. While crunches are fundamental in aiding your six-pack muscles, they can cause a lot of strain on your back and can lead to disk damage. 

By engaging in moves that activate your deep abdominal muscles, you are strengthening your torso and supporting your spine. Plus, these moves will actually help your abs pull in toward the spine to protect it, and give you that flat stomach, if you train them right. 

So if you enjoy workouts with maximum results and minimal time, this routine is for you. Learn the three moves to add to your fitness rotation for defined abs without the crunches below. 

The Routine:
Cannonball Drop
Plank Knee to Chest with Optional Push-Up
Feet on Wall Twist

Thumbnail of YouTube video Thumbnail of YouTube video Play icon that links to video on YouTube

The Move: Cannonball Drop
How to: Start behind a stability ball and roll forward by walking your hands on the floor until your knees are in the middle of the ball and hands are under your shoulders. Then bring your knees in toward your chest and relax and drop your head. You will drop down onto one hip and then lift your hips up and drop to the other hip, keeping your knees in toward your chest the whole time. This is a challenging exercise, and you can do little drops until you are strong enough to fully drop your hip onto the ball. Keep the knees close and don’t let them get away from your chest.

The Move: Plank Knee to Chest with Optional Push-Up
How to: Start behind the ball and roll forward by walking your hands on the floor until your knees are in the middle of the ball and hands are under your shoulders. (You can go all the way until just your feet are on the ball, yet keep in mind the farther forward you go, the more advanced and unstable this becomes.) You will then lift one leg off of the ball and bring your knee toward your shoulder. You can add a push-up, and as your knee is as far toward your shoulder as possible, you will be at the bottom of your push-up. Repeat all of your repetitions on one side and then switch or alternate legs if needed. Note: if this exercise is too challenging with the instability of the ball, you can also do it with your feet on a stationary object and then advance to the ball when you are ready. 

The Move: Feet on Wall Twist
How to: Sit on the top front of the ball with your feet on the wall and wider than hip-distance apart. Sit up tall and then do a small pelvic tilt so your lower abs are drawn in and your lower back is supported by the ball. You will then pass the ball back and forth using the muscles under the shoulder blades. Be mindful to not let your abs pooch out and to not straighten and bend your knees. You will keep them in a relatively fixed position, and the movement is from your waist.

Shop our fitness collection:

Shop Theragun Prime
Shop SmartRope Rookie Donut
Shop LED SmartRope
Shop Total Body Band - Light
Shop Total Body Band - Medium
Shop Total Body Band - Heavy
Shop Total Body Band - Bundle
Shop Acupressure Mat Set
Shop Cotton Waffle Sauna Blanket Insert
Shop Infrared Heating Body Belt
Shop Infrared Sauna Blanket
Shop Mini Bright Blend Deodorant Bundle
Shop Mini Smoky Blend Deodorant Bundle
Shop Mini Signature Blend Deodorant Bundle

Courtney Virden is a pelvic floor expert, fitness trainer, writer, and wellness expert. She has created several specialized core and pelvic floor programs along with incredible abs, shoulder, and full-body programs. Her online programs, used by women around the world, are designed to correct pelvic floor dysfunction, fix diastasis recti, and promote better posture and health from the inside out all from the comfort of home. Courtney also helps families improve their health through better nutrition and removing toxins from the home. For more information, visit her website www.courtneyv.com or follow her on Instagram @courtneyvfitness.

Up next, be the first to know our weekly content and sign up for our Poosh newsletter.

You may also like...

Go to article 9-Minute Travel-Friendly Workout
HEALTH + WELLNESS

9-Minute Travel-Friendly Workout

Go to article What is LISS? 
fitness

What is LISS? 

Related Articles

Goes to article A Workout for Your Follicular Phase
fitness

A Workout for Your Follicular Phase

Goes to article A Perfect Menstrual Phase Workout 
fitness

A Perfect Menstrual Phase Workout 

Goes to article DYK: We Should Be Working Out Differently for Each Phase of Our Cycle?
fitness

DYK: We Should Be Working Out Differently for Each Phase of Our Cycle?

Goes to article All-Levels Booty Workout with Jasmine Tookes and Josephine Skriver
fitness

All-Levels Booty Workout with Jasmine Tookes and Josephine Skriver

Goes to article DID YOU KNOW…Pelvic Floor Exercises Can Improve Orgasms?
fitness

DID YOU KNOW…Pelvic Floor Exercises Can Improve Orgasms?

Goes to article Standing Lower Body Workout
fitness

Standing Lower Body Workout

Goes to article Why Everyone Is Obsessed With Pilates Reformers
fitness

Why Everyone Is Obsessed With Pilates Reformers

Goes to article A 10-Minute Pilates Flow You Can Do Everyday
fitness

A 10-Minute Pilates Flow You Can Do Everyday

  • About
  • Contact
  • Terms & Conditions
  • Privacy Policy
  • Cookie Policy
  • California Privacy Rights
  • Affiliate Disclosure
  • Accessibility

Keep in Touch

instagram pinterest facebook twitter youtube join newsletter
Reviewed by Allyant for Accessibility
  • © poosh, llc
    All Rights Reserved