Crunches can be a pain in the neck! A physical therapist and neck pain specialist recommends three core-strengthening alternatives

Few of us have never experienced tension, aching or even pain up the back of your neck after doing a few too many crunches.

The pain could be down to poor technique, using your neck muscles to compensate for a weak core, or just overdoing the exercise.

“The positioning of the hands pulling the head up as the torso flexes increases the lower neck movement and creates significant intervertebral loading,” offers Nicholas Rolnick, a physical therapist and strength and conditioning coach who owns The Human Mechanic—a neck pain specialist practice in Manhattan, New York.

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Intervertebral loading is the pressure placed on the cushioning structures between the vertebrae, called discs.

“Flexion [bending the head forward] is typically a sensitive position for most people, as the majority work at a desk,” explains Rolnick.

When you want to train your core muscles, Rolnick says you should always consider neck and back alignment to minimize your injury risk.

I asked Rolnick to select three alternatives to regular crunches that aren’t a pain in the neck, but still offer a solid core workout.

“They are easily scalable with minimal to no equipment required,” says Rolnick of his chosen exercises.

“They properly target the deep neck flexors without increasing lower neck flexion, allowing them to be performed for much longer without irritation.”

1. Partial crunch

Sets: 1-2 Reps: 10-12

This exercise still works the rectus abdominis and the internal and external obliques, but shortens the range of motion compared with a typical crunch to reduce neck flexion and hip flexor activation.

“Leverage forceful exhalation to further increase both pelvic tilting (lower abs) and slight torso flexion (upper abs),” says Rolnick.

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor. Extend your arms over your head at eye level.
• Press your back into the floor to engage your core and keep your chin tucked.
• Forcefully exhale as you lift your head, neck and shoulder blades off to reach your hands toward the ceiling.
• Hold the top position for one second before lowering slowly.

Make it harder: Add more reps, weight, or increase your lowering time to make the exercise harder. If you can complete more than 15 reps in the last set for a couple of workouts in a row, perform the exercise while holding a 2-3lb plate or dumbbell, returning to a starting point of 10 reps. Try to add one or two more reps per set, per workout.

Make it easier: Reduce the range of motion, reps, or sets if you find this exercise too difficult.

2. Penguin

Sets: 1-2 Reps: 10-12 each side

“This exercise is similar to the previous one, as we must lift our shoulder blades off the mat,” says Rolnick.

“However, here we are working on the endurance of the rectus abdominis and active shortening and lengthening of the oblique muscles.

“It also builds neck flexor endurance, which can stave off or reduce the risk of future neck issues.”

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor. Extend your arms along your sides, holding them slightly off the floor.
• Press your back into the floor and tuck your chin against your neck.
• Forcefully exhale and lift your head, neck and shoulder blades off the floor.
• Reach your left hand toward your left ankle, then come back to center and do the same on the other side, all without lowering your upper body.
• Alternate from side to side, completing all reps before lowering your head to the floor.

Make it harder: Increasing the angle of your knees will add more range of motion to your side bend. You can then hold 1-2lb dumbbells in each hand, which will increase ab involvement.

Make it easier: Decrease the angle of your knee bend or touch your shoulder blades to the floor between each rep or half rep.

3. Plank twist

Sets: 1-2 Reps: 10-12 each side

“This exercise is a twist—no pun intended—on a traditional plank,” says Rolnick.

“Here you are working on cross-body stabilization and neck strengthening, while targeting the similar muscles of the two other exercises.”

“The twist adds more movement stabilization requirements for the obliques without involving the scapular stabilizers.”

How to do it:

• Assume a high plank position, supporting yourself on your hands and toes, with your hands under your shoulders and your body in a straight line from head to heels.
• Engage your core, tuck your tailbone under and press your palms into the floor to round your upper back as much as possible.
• Reach your right hand under your left arm as far as you can while maintaining the position.
• Hold for one second, then return to the starting position and repeat on the other side.

Make it harder: Pass a small dumbbell from side to side to increase the eccentric demand on the opposing abdominal region.

Make it easier: Skip the reach-through and simply lift one hand off the floor, then put it back down.