Skip the Crunches: 5 Yoga Poses for a Strong, Functional Core
Let’s get one thing straight — I love a good crunch (if you take my classes, you know this 😊). When done well, they can be spicy, satisfying, and super effective; not to mention there are SO many variations to choose from! But sometimes? Your low back needs a break, or you’re craving a new way to feel the fire without doing another sit-up on repeat. Ya feeeeeel me?
Whether you’re working with back sensitivity, building body awareness, or just want more variety in your practice, there are plenty of yoga poses that deeply strengthen our core — no crunches needed!
In this post, I’m sharing 5 of my favorite crunch-free core poses. These are powerhouse movements that challenge your balance, coordination, and deep abdominal engagement in a whole new way, while still remaining accessible.
Let’s dive in — and meet the poses that will have your core shaking + quaking (in the best way)!
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1. Plank Pose (Phalakasana)
Why it works: A classic for a reason. Plank strengthens the entire core while training stability and full-body integration. This is a great pose to train ribcage engagement and decrease our tendency for rib flare! Rib flare is common and can lead to challenges in more advanced poses and sometimes cause back pain.
Quick Tip: Press through your fingertips, press away from the ground, draw your ribcage in, firm your thighs + squeeze your glutes slightly — core strength is a team effort!
2. Single-Leg Plank (Eka Pada Phalakasana)
Why it works: Lifting one leg demands even more core stabilization, especially in the obliques and lower abdominals. These are great if you want to build strength for inversions as well, training focus and balance. If you’re working on your handstand check out my 5 favorite tips for getting upside-down next.
Quick Tip: Whichever leg you are lifting, press the opposite hand more down and forward into the ground. Keep your hips level — imagine balancing a cup of tea on your lower back.
3. Twisting Lunge (Parivrtta Anjaneyasana)
Why it works: This dynamic shape fires up the transverse abdominis and builds rotational strength.
Quick Tip: Lengthen your spine before you twist for deeper, safer engagement. Use your breath to expand your chest (inhale), twist deeper (exhales).
4. Dolphin Pose (Ardha Pincha Mayurasana)
Why it works: This forearm-downward-dog variation targets the shoulders and the deep core muscles that support inversions.
Quick Tip: Draw your ribcage down toward your pubic bone, engaging your core muscles — think “lift and hollow” through your center.
5. Single-Leg Dolphin (Eka Pada Ardha Pincha Mayurasana)
Why it works: Adds an extra layer of balance and core demand. It’s a playful way to prep for forearm stand. If you’re working on your forearm stand, check out my post on how to unlock your forearm stand next, check it out HERE.
Quick Tip: Activate your lifted leg by spreading your toes. Focus on control, not height — it’s about slow, steady strength.
Final Thoughts: Core Strength Without the Crunch
Crunches have their moment — but your core deserves a little more variety, depth, and connection. These five yoga poses offer functional strength, better posture, and a stronger sense of center without straining your neck or back.
Want to keep building your strength in a way that feels intentional, supportive, and actually fun?
Take Your Practice Deeper Inside The Recipe
Inside my online studio, The Recipe, you’ll find a full library of classes and programs designed to support your journey — whether you're strengthening your core, prepping for inversions, or just want to feel more at home in your body. If you want access to the exact poses in this post, where I guide you, check out the 75-Min. Juicy Vinyasa, Splits + Inversions class inside my studio. Along with access to everything below.
Here’s what you’ll get access to:
Bite-sized core classes — perfect for when you need a quick but effective burn
Full-length flows that integrate poses like plank, dolphin, and twisting lunge into full-body sequences
Inversion prep + shoulder strength work to help you build toward forearm stand (Pincha Mayurasana)
My full Pincha Program — a step-by-step progression to help you float up with strength and confidence
Whether you’re just starting your core journey or deepening your inversion practice, The Recipe has everything you need to evolve at your own pace — no crunches required.
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