If you’re looking to strengthen and tone your midsection, endless crunches aren’t your only option. Fitness experts say incorporating exercises that challenge your core to stabilize, rotate and resist movement can provide a more well-rounded workout.
We spoke with Coach Greg Loomis of OG Boxing and Erik Pride, personal trainer at Pride Fitness, about some of their favorite core-focused moves. Their recommendations range from boxing-inspired exercises that get your heart rate up to advanced movements that demand serious core control.
While no exercise can specifically target belly fat, strengthening your core can help improve muscle tone, stability, posture and overall physical performance. Pairing regular exercise with a balanced diet and adequate sleep can also support healthy weight management.
Here are four exercises the experts recommend adding to your routine.
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1. Dumbbell Hooks
Coach Greg recommends dumbbell hooks as a fast-paced movement that combines core rotation with cardiovascular exercise.
To perform the exercise, grab a light pair of dumbbells—Greg suggests 3 to 5 pounds—and throw alternating hooks continuously for 30 seconds. As you rotate your torso with each punch, your abdominal muscles help stabilize your body while your heart rate rises.
The key is to use light weights and controlled rotation rather than relying on heavy dumbbells or swinging through the movement.
2. Kickboxing Knees
Another boxing-inspired move from Coach Greg is kickboxing knees, which can challenge your core while providing a cardio boost.
Drive one knee upward at a time with speed, similar to the movement used when throwing knees in a kickboxing class. Continue alternating sides for 30 seconds while keeping your torso controlled.
He also prefers exercises that allow the abdominal muscles to work through a larger range of motion. "I prefer full sit-ups over crunches because you move through a bigger range of motion, making your abs work harder," Greg explains.
He adds that incorporating light punches or small weights can keep the core engaged while adding a cardiovascular component to the workout.
3. Hollow Body Kettlebell Pullover
For a more strength-focused challenge, Erik Pride recommends the hollow body kettlebell pullover.
Traditional kettlebell or dumbbell pullovers primarily challenge the upper body, but performing the movement while maintaining a hollow-body position changes the demand on your core. Your abdominal muscles must help maintain a posterior pelvic tilt while resisting the kettlebell's pull.
Erik explains: "Most pullovers train the lats. Performing them while holding a hollow body position completely changes the challenge. Your abs must maintain a posterior pelvic tilt while resisting the kettlebell pulling your ribs upward."
4. Dragon Flag Eccentrics
Erik's most advanced recommendation is the dragon flag eccentric, a demanding bodyweight exercise famously associated with Bruce Lee.
Rather than attempting a complete dragon flag immediately, Erik recommends focusing on the lowering portion. From the elevated position, slowly lower your body over three to five seconds, keeping your body as straight and controlled as possible.
"Made famous by Bruce Lee, this is one of the most advanced bodyweight core exercises available," Erik says. "Instead of trying to perform full repetitions immediately, slowly lower yourself over three to five seconds while keeping your body perfectly straight."
The movement requires substantial full-body tension and control, making it more appropriate for experienced exercisers than beginners.
"Very few exercises create as much total-body tension or demand as much control from the anterior core," Erik explains. "It's a true measure of core strength rather than muscular endurance." Erik also points out an important distinction between crunches and exercises that train the core to resist movement.
"Crunches mainly train spinal flexion, but your core spends far more time preventing movement than creating it," he says. "Whether you're lifting weights, carrying groceries, sprinting, or simply standing upright, your abdominal muscles are constantly working to stabilize your spine."
The Bottom Line
Crunches can certainly be part of a core workout, but they're far from the only way to strengthen your midsection. Exercises such as dumbbell hooks and kickboxing knees incorporate rotation and cardio, while hollow-body pullovers and dragon flag eccentrics emphasize stability and control.
For beginners, start with easier variations and prioritize proper form over speed, repetitions or weight. More advanced movements like dragon flag eccentrics should be introduced gradually and stopped if they cause pain.
And remember: core exercises can strengthen and develop your abdominal muscles, but they can't selectively burn belly fat. Overall body composition is influenced by factors including nutrition, physical activity, genetics and sleep.
