Sit-ups are probably the first ab exercise I learned to do and while they are great for engaging the core muscles, I find them to be a bit boring and overused in ab workouts.
While I don't actively avoid the humble sit-up when training my core, I'm thrilled when I find an ab circuit that's free of them, like this 15-minute workout from trainer James Stirling.
It doesn't require any equipment, so it can be practiced at home, in your garden, at the local park or at the gym. However, if you want to increase your comfort and protect your back and joints during this floor routine, we recommend rolling out one of the best yoga mats between you and the floor.
What is James Stirling's no-ab routine?
These six exercises are bodyweight exercises, using your own weight as resistance to challenge and strengthen your abdominal muscles. The amount of time you should spend on each move differs slightly depending on the demands of each exercise, so we've outlined them below.
- Bird dog: 30 seconds on each side
- Hollow rocks: 30 seconds
- Shoulder taps: 30 seconds
- Hip Dips: x 30 seconds on each side
- Reverse Crunch: x 1 minute
- One leg jack: x 30 seconds on each side
- Repeat for three rounds
How do you know if a core workout is worth doing? First, you want to focus on a routine that targets multiple muscles in your core and not just the superficial muscles of your abdomen, which are the rectus abdominis (the ab area). Stirling's circuit works every muscle, from the deep core to the abs.
As you progress through the full routine, you will develop both core strength and endurance. Each exercise requires continuous work for a set amount of time and very little rest is required in this workout, meaning your muscles will be activated for an extended period of time.
Greater muscular endurance and strength in your core will provide a solid center for your body in a variety of sports and simply give you better support in everyday tasks.
If you're looking at your stomach after an ab workout and wondering why you don't look like a Greek god, don't worry. The core is a difficult area to build muscle definition, and some people can develop visible abs more easily than others due to a combination of factors, including genetics, body composition, and lifestyle.
But don't let Stirling's routine discourage you. While getting visible abs can take time and depend on a multitude of factors, this core workout is designed to help you strengthen and tone your midsection in no time—and it doesn't require any sit-ups!
Finally, building muscle strength isn't just about how you look: it's about improving your stability, posture, balance, and functional movement.