The 7 Best Back-Friendly Crunches

The 7 best back-friendly crunches

Ready to sculpt those abs without giving your back a hard time? We’ve got your back (literally!) with these seven back-friendly crunches that’ll have you feeling the burn in all the right places. Whether you’re a workout pro or just starting your fitness journey, these engaging exercises will help you strengthen your core without putting unnecessary stress on your back.

So, grab your workout mat, put on your favourite tunes, and let’s dive into a session that’s all about building a strong, happy core!

Pelvic Tilt Crunch

  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your core and gently lift your pelvis towards the ceiling, engaging your abs.
  • Hold for a moment, then lower back down. This move targets your lower abs without stressing your back.

Reverse Crunch

  • Lie on your back and lift your legs, bending them at a 90-degree angle.
  • Contract your abs and lift your hips off the floor, bringing your knees towards your chest.
  • Lower your legs back down without letting them touch the ground to keep tension on your abs.

Bicycle Crunch

  • Lie on your back and bring your knees toward your chest.
  • Lift your head and shoulders off the ground, and simultaneously twist your torso, bringing your right elbow towards your left knee and vice versa.
  • Keep a smooth, controlled motion to work both the upper and lower abs.

Plank with Knee Tucks

  • Start in a plank position with your wrists directly under your shoulders.
  • Bring your right knee towards your chest while engaging your core.
  • Return to the plank position and repeat with the left knee. This move adds a dynamic element without straining your back.

Seated Asian Twist

  • Sit on the ground with your knees bent and feet flat.
  • Lean back slightly and lift your feet off the ground, balancing on your sit bones.
  • Twist your torso to the right, then to the left, while holding your abs tight. This targets your obliques and core.

Dead Bug Exercise

  • Lie on your back with arms extended towards the ceiling and legs lifted.
  • Lower your right arm and left leg towards the ground without letting them touch, then return to the starting position.
  • Repeat on the other side. This move engages your core and challenges stability.

Standing Oblique Crunch

  • Stand with feet hip-width apart and hands behind your head.
  • Lift your right knee towards your right elbow, bringing your elbow down towards your knee.
  • Switch sides and repeat. This standing variation is easy on the back while targeting your obliques.

Remember, quality over quantity. Focus on controlled movements, and always listen to your body. Enjoy your back-friendly crunch session!


Brian Gallagher

Brian Gallagher is an english born online fitness and nutritrion coach who's mission is to help people get lean, healthy and sexy. Brian is also specializing in eating disorders, REDs, athlete health and performance. He hates beer, Tik-Tok, and lame excuses. He is regularly asked to work directly with high performing and professional athletes that have developed a dysfunctional relationship with food that is impacting their performance, health and career.

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