Crunches are often praised as a go-to move for carving visible abs by engaging the core muscles. They can improve stability, build endurance, and support a more defined look. However, there may be a more effective approach. After speaking with a fitness professional, four simple morning core exercises emerged that may tighten the midsection more effectively than crunches for adults over 45.
Denise Chakoian, a Rhode Island–certified fitness trainer and the owner of Core Cycle and Fitness LaGree, believes crunches fall short when it comes to true midsection control for women aged 45 and older.
“Crunches mainly target surface muscles and rely on spinal flexion, which can cause the midsection to appear thicker or bulky,” Chakoian explains. “Short, focused morning drills activate the deep stabilizing muscles, especially the transverse abdominis. This muscle naturally weakens with age and hormonal shifts. These movements prioritize slow, controlled motion, posture, and breathing, which gently draws the abdominal wall inward and helps flatten it rather than push it outward.”
When practiced early in the day—before prolonged sitting or daily stress—these drills create a noticeable tightening and cinching effect that can last for hours.
“You feel a flatter, firmer midsection without straining the neck or lower back,” Chakoian adds.
Dead Bug Core Exercise
- Lie on your back on a mat with arms extended upward and knees bent at 90 degrees.
- Press your lower back firmly into the floor.
- Lower your left arm while extending your right leg in a slow, controlled motion.
- Return to the starting position.
- Repeat on the opposite side, alternating movements.
- Complete 3 sets of 8 to 10 reps per side.
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Forearm Plank With Controlled Breathing
- Start in a forearm plank, forming a straight line from head to heels.
- Gently draw the belly button inward while breathing into your ribs.
- Avoid tightening the glutes too much or holding your breath.
- Hold for 30 to 45 seconds.
- Repeat for 3 total rounds.
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Standing Cable Core Press
- Stand upright with knees slightly bent.
- Hold a cable or resistance band at chest height.
- Press your arms straight forward.
- Pause briefly, then return to the starting position.
- Keep your ribs down and abs engaged the entire time.
- Perform 3 sets of 10 to 12 repetitions.
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Heel Slides With Core Control
“I often replace crunches with this movement because it builds true core stability,” Chakoian notes. “There’s no spinal flexion and no pushing the belly outward.”
- Lie on your back with knees bent and feet flat on the floor.
- Rest your arms alongside your body.
- Gently engage the lower abdominals and press the lower back into the mat.
- Slowly slide one heel away, extending the leg while keeping the pelvis still.
- Slide the heel back in and switch sides.
- Complete 3 sets of 8 to 10 slow reps per side.
“The goal is zero movement in the hips or ribs,” Chakoian explains. “It may look simple, but it strongly activates the transverse abdominis. Many clients are surprised by how much work they feel, all without stressing the neck or back.”
