Answers to flat abs and packs

Endless crunches aren't just boring. At a certain point, they also become ineffective in your quest for six-pack abs. Most people don’t realize that without a strong core, it’s unlikely you'll get washboard abs. And your core encompasses much more than just your abs. It includes your hips, low back and glutes -- areas that crunches alone are missing. "The core is much more dynamic than the abdominals," says Jared Meacham, fitness services director at Sky Fitness & Wellbeing in Tulsa, OK. It's also the starting point for all of your body's movements. Read on for the best no-crunch core exercises. They'll train your entire midsection, prepare you for movement, and yes, give you the foundation for a carved set of abs.

1 Crab Walk

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credit: Cate Norian

This kid's exercise will crush your core! Childhood crab walk races did more good than you realize -- that's why so many athletes practice the move as adults. "Almost all of our core work comes from being on the ground," says Jeremy Frisch, owner and director of Achieve Performance Training in Clinton, MA. HOW TO DO IT: Start with your glutes, hands and feet on the ground. Press through your hands and feet to lift your hips until your body forms a straight line from your knees to your mid-back. Maintaining this straight body line, walk by alternating steps with your right hand and foot and your left hand and foot.

Read more: The 17 Most Effective Fat Loss Moves - No Equipment Required

2 Tripod Crab Hip Lift

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credit: Cate Norian

Regular crab hip lift too easy for you? Try this variation. HOW TO DO IT: Make yourself a tripod: In the top of the crab position, reach one arm forward while maintaining the flat body position, then return the hand to the ground. Repeat this with each arm and leg. For an extra challenge, lift one arm and the opposite leg, touching your toe above your body.

Read more: The 7-Minute Cardio-Sculpting Workout

3 Side Plank

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credit: Cate Norian

Side planks aren't just for sculpting your obliques. When Matt Nichol, a former NHL strength and conditioning coach, tested athletes on the side plank, he found it could predict their injury rate. "Athletes who were unable to perform the side bridge for greater than one minute with perfect form were significantly more likely to be injured," Nichol says. HOW TO DO IT: Lie on your side with your arm bent and your elbow beneath your shoulder. Push through your feet and forearm to raise your hips off the ground so that you form a straight line from toe to shoulder. Use the minute-long version of the exercise as a test, but build your strength in the exercise with shorter sets.

Read more: Moves for a Stronger Core and Better Posture

4 Toe Tap

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credit: Cate Norian

This Pilates move is much tougher than it sounds. Pilates classes are all about core control, says Elizabeth Burwell, a personal trainer and owner of High Performance in Greenville, S.C. So don't be surprised if your midsection starts shaking during this exercise. HOW TO DO IT: Lie on your back with your knees bent 90 degrees with your shins parallel to the floor. Without changing the bend in your knees and most importantly, without allowing any part of your lower back to arch up and lose contact with the floor, lower one leg to the floor until your toe taps the ground. Bring it back to start and lower the other leg. Try for 10 or more reps. Too easy? Double up: Lower both legs together, keeping the same bend in your knee as you lower and raise.