Crunchless Abs Routine - Crunch Free Abs Workout


Calorie burn:

50 to 70





Equipment Needed:

No Equipment

Workout type:

Low Impact, Toning

Body focus:


Workout Details

This crunch free abs routine is a great blend of light cardio & core toning moves that wont have your neck or back aching. It’s a great place for beginners to start.

None of these exercises require any equipment at all, and they require minimal space, making this a workout that you could easily do in a hotel room, dorm room, or office.

There are nine different standing abs exercises in this routine. We are going to be doing each for a total of 50 seconds, for a routine that comes in at just around ten minutes total. There is a very short rest period in between each move (roughly 10 seconds).

The exercises in this routine are low impact enough that you don’t really need a warm up before you start this video. In fact, this Standing Abs Workout could serve as light warm up cardio to get your body ready for a more difficult routine.

Crunch Free Abs Exercises – 50 Seconds of each
Double Chop Knee Pulls – Starting with both arms overhead, pull down and across the body, twice, before resetting & repeating on the opposite side. This one is for the abdominals, obliques, hip flexors, shoulders and quads.

Torso Twist Jabs – Go into a shallow squat, and twist at the torso to push each fist out diagonally across your body. Maintain the bend in your knees during the entire interval, going deeper if you want to make it more challenging. Glutes, hamstrings, quads, obliques, chest, rhomboid & biceps are the focus of this one.

Standing Toe Touches – Just like it sounds; keep a straight back and lift one leg straight out in front of your body, bringing the opposite hand down to touch that toe. Lower the leg, bring the arm back up above your head, and then repeat with the opposite limbs. Make sure that you don’t use any jerking motions or momentum to get any additional range of motion out of the kick; it is okay if you can’t get your leg very high. You will feel this in your abs, obliques, hip flexors, and quads.

4 Twist Knee Ups – Four torso rotations with a diagonal knee up on the fifth twist, maintaining a shallow knee bend the entire time. Think of it in this rhythm; twist, twist, twist, twist, knee up. This is an awesome obliques exercise. Hip flexors and thighs also have to pitch in.

Crossover Toe Touches – Extend arms straight out from your shoulders, and in a smooth & controlled motion, twist at the torso & bend to touch the toes of the opposite foot. Come back up, and repeat on the opposite side. The target of this standing abs exercise is your lower back, abdominals, and obliques.

Side Squat + Knee + Side Squat – With hands behind your head, squat to one side. When you push up from that squat, bring one knee up to the opposite elbow, before dropping back into a side squat, and then repeating the entire sequence on the entire side. Glutes, thighs, obliques, hip flexors and abs are the used during this motion.

Slow-Mo Rotations – Extend arms straight out from shoulders, slowly and deliberately twisting at the torso as far as is possible in each direction. The more focus you put into the rotations, the better it targets your obliques.

Tap Jacks – In a movement similar to a slow motion jumping jack, step side to side while tapping one foot behind you. Really focus on deliberate motions & you will feel this in your core and especially obliques.

Side Bends – Extend your arms straight out and slowly bend from side to side. You will feel this especially in your obliques.

How many calories does this Fitness Blender routine burn?
We estimate that this 10 minute workout video burns between 5-7 calories a minute, or 50-70 total.

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01/23/15 1:54pm

First I would like to thank you guys for these amazing and joyful workout. I really enjoy doing it and look forward to the next because all of them are simply great!!!! I do feel a lot of changes in just few weeks if you stick with the exercises results will follow for sure :)


11/22/14 6:23am

I love using this as a warm up for other routines.


10/18/14 4:15pm

Great workout! Added it to my favorites so that I can easily find and repeat.


07/29/14 10:28am

Thank you fitness blender. A quick question though, if i do this exercise 4 times a week how long will it take me to get a flat stomach if i am under a healthy diet? Thank you for your time.


07/04/14 9:32pm

I totally love workout is short but very effective, I obviously combine it with other routines. I love the fact that the day after I do this workout my obliques hurt like crazy! :D


06/17/14 3:41am

totally agree with what ilovefitnessblender this was hard though as I was still sore from sundays standing abs and better posture you guys.keep up the good work.tata


03/01/14 5:57am



01/24/14 9:39pm

I will be trying this tomorrow morning. Ian a beginner and I'm looking for a good cardio workout for beginners any suggestions thank you


01/10/14 4:24pm

This is one of my favorites! I combine this with the cardio infused standing abs before I go to sleep at night...while I'm watching TV. It's incredible and you still break a sweat! Thanks!


11/27/13 11:31am

Even though this is low impact cardio, I still break a good sweat when I combine two or three of the low impact cardio in succession. I have a sticky heart valve and cannot do all of the jumping, running and such, so I greatly appreciate what you've done with these. One small thing, I love when you have the stop watch count down on the videos, it's easier to play the mental game of hanging on for jus a few more seconds when you can actually see it on the screen. Thanks for all the hard work you all do!!!


10/08/13 12:45pm

Love it, I feel great :)


10/04/13 1:59am

I really like this one, I think it's one of the easiest workouts for me and not only helps core but upper body aswell (my shoulders are burning ahah :D). Thanks!


09/08/13 3:46am

i agree with you Luska :) upper body


06/27/13 11:50am

This actually has cardio and upper body components, as bonuses :)


04/05/13 6:56pm

great, feel awesome... :)


06/21/12 3:16am

Thank you very much. This is awesome.


06/12/12 4:09pm

Just did this one, loved it, didn't bother a neck injury I have. Thank you both!

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