There is no doubt that sit-ups and crunches are beneficial, but besides being quite difficult to do, many people experience back and neck pain after doing them.

That’s why, in today’s article, we present you with some alternatives that offer the same benefits for losing calories. Apart from that, they are perfect for a beginner and we recommend you to try it.


First of all, you need to get into a pump position on the floor and bend your elbows and keep them on the floor, then you need to make sure that your body is straight from head to toe and is kept parallel to the floor. In this position, your body is supported by the elbows and your shoulders take the weight and you should stay in the position as much as you can and you should breathe normally throughout the process.

The Dead Bug

This exercise is beneficial to alleviate cramps due to exercise. In this exercise, you need to lie on your back and extend your hands towards the ceiling and in front of you (keep your hands straight). Now raise both your knees to a 90 degree angle and exhale. Now straighten one of your legs just above the floor, then slowly return to the starting position.

Alternating arm and leg raises

Start this exercise after you are on all fours and keep your balance. Now slowly move your left hand toward the wall and extend your right leg toward the wall and do the required sets. Make sure you are using alternating hands and legs. Now bring the extended hand and leg to the starting position and do this exercise with the other hand and leg.


This is an exercise that will strengthen your core and target your lower abs. So if you need back support, you can place your hands under your buttocks. You need to do 2 repetitions of 20 seconds

Mountain climbers

For this exercise, you need to stand in the plane position and bring your left knee towards your chest, you need to put it back, then pull your right knee towards your chest, replicating the appearance of a climbing movement. Then repeat the movement for 30 to 60 seconds.