Side crunches might seem like a solid core exercise, but they actually place harmful stress on your spine and offer little functional benefit.
Here’s why you should stop doing them—and what to do instead. Keep reading for a detailed breakdown and smarter core training options.
What Side Crunches and Side Bends Actually Do to Your Spine
You might think side crunches and side bends are helping define your waist or strengthen your obliques, but what’s actually happening under the surface tells a different story.
These movements create unnatural forces on your spine—particularly in the lower back—without delivering much return in core function or strength.
Let’s take a deeper look at why these common exercises aren’t just ineffective, but potentially risky.
The Spine Isn’t Built for That Kind of Movement
The lumbar spine (your lower back) is built to stabilize, not to bend and twist repeatedly under load.
When you perform side crunches or side bends—especially with added weight—you force the spine into exaggerated lateral flexion (side bending) and rotation.
This puts compressive pressure on the vertebral discs, the soft cushions between your spinal bones.
Over time, that pressure can wear down the discs, increase your risk of bulging or herniation, and lead to chronic instability.
It’s not just the flexion that’s the problem—it’s the combination of movement and load.
Most people don’t have the technique or spinal awareness to maintain control during these movements.
So instead of safely targeting the muscles, the stress often shifts into the joints and connective tissues of the lower back.
Weighted Side Bends Misload the Spine
Weighted side bends are a particularly concerning variation.
Holding a dumbbell on one side of your body and bending toward it throws your spine out of its natural alignment.
The movement encourages asymmetric loading, which shifts pressure forward and unevenly distributes force across the spine.
Rather than strengthening your core, you're training your body to move in a way that invites imbalance and dysfunction.
Even when done with control, this movement pattern doesn’t reflect how your body operates in the real world.
You rarely bend sideways with added weight during daily tasks—at least not in a way that your core was designed to support repetitively.
Minimal Core Engagement Where It Counts
The other issue is that side crunches and side bends mainly work superficial muscles—like the external obliques—while skipping the deeper, stabilizing layers of your core.
This means you’re not training the transverse abdominis, multifidus, or diaphragm effectively.
These deeper muscles are the ones that protect your spine, stabilize your trunk, and give you control during movement.
With side crunches, you're also often using momentum, which means less actual muscle control and more spinal motion.
The small gains in muscle activation come at the cost of excessive stress to the spine.
Lack of Functional Carryover
What makes a core exercise truly valuable is its ability to help you move better outside the gym.
In this regard, side crunches and bends come up short.
They don’t improve posture, balance, or lifting mechanics.
They don't help you carry groceries, climb stairs, or protect your back when picking something off the floor.
Your core’s real job is to stabilize the spine while the arms and legs move.
Side crunches, with their repeated spinal motion, don’t train this function.
That’s why many physical therapists and strength coaches have moved away from prescribing them—they simply don’t make sense for most goals.
Why These Moves Fall Short for Functional Core Strength
Even if side crunches and side bends don’t cause pain right away, they still fall short where it matters most—helping your core do its real job.
Functional core strength isn’t about squeezing your sides or bending at the waist; it’s about control, coordination, and the ability to stabilize your spine during real-life movements.
Unfortunately, these traditional ab moves just don’t support that goal.
Real Core Strength Means Stability, Not Just Movement
When people think about training the core, they often focus on visible abs or how far they can crunch.
But functional strength comes from resisting movement, not generating it.
Your core works best when it prevents excessive twisting, collapsing, or arching while your limbs move independently.
Side crunches ask your spine to move excessively instead of stabilizing under tension, which misses the entire point of functional training.
Whether you’re lifting a child, carrying a bag, or rotating to look behind you, your core should keep your trunk stable.
That doesn’t mean locking yourself rigid, but rather controlling the motion through a strong, steady base.
Side crunches, with their repetitive bending, don’t train that kind of control.
Isolation Isn’t the Answer
Side crunches and side bends target one area: mostly the external obliques.
But your core isn’t a single muscle, and it doesn’t operate in isolation.
It’s a network that includes the transverse abdominis, internal obliques, rectus abdominis, spinal erectors, and deep stabilizers like the multifidus.
These muscles work together to control posture and stabilize the spine during dynamic movement.
When you isolate just one or two muscles—especially using movements that don’t reflect natural body mechanics—you lose out on that coordination.
Over time, this can lead to muscular imbalances, poor posture, and reduced strength where it counts.
Functional Movements Involve Multiple Muscle Groups
Everyday actions, from walking upstairs to reaching across your body, demand coordinated effort between the core and the rest of your body.
The best core exercises are those that mimic this kind of multi-muscle cooperation.
Side crunches don’t teach your body how to coordinate movement between your trunk and limbs.
They don’t improve your ability to stabilize while squatting, pressing, or pulling.
In fact, because they’re performed lying down with minimal demand for balance or alignment, they often encourage disengagement rather than connection.
Contrast that with exercises like planks, bird-dogs, or Pallof presses—each of which challenges the entire core in a way that carries over into how you move in real life.
Movement Quality Matters More Than Muscle Burn
Chasing a “burn” or soreness after a workout doesn’t mean the exercise was effective.
Side crunches might make your obliques feel sore, but that’s not the same as building useful strength.
A more helpful way to measure your core training is by how well you can control your posture during movement.
Can you keep your trunk steady while lifting something overhead? Can you carry weight on one side without tilting? Can you rotate your torso without overextending your spine?
These are signs your core is doing its job. Side crunches don’t contribute meaningfully to any of them.
What to Do Instead
If your goal is better performance, posture, and injury prevention, move toward exercises that challenge your core to stabilize.
That might include:
- Holding a side plank while resisting rotation
- Controlling opposite limb movement in bird-dogs
- Pressing a resistance band away from your chest in a Pallof press
These moves teach your core to work in coordination with your whole body.
They require focus, control, and strength—and they help you move better both in and out of the gym.
That’s what real core training is all about.
How to Build a Safer and Stronger Core—Without Side Crunches
You don’t need to crunch, twist, or bend your spine to build a strong core.
In fact, the most effective and spine-friendly core exercises do the opposite—they teach your body to stay stable while resisting unwanted movement.
If you want to improve strength, posture, and daily function, the key is training with a neutral spine and purposeful control.
Shift the Focus to Stability, Not Just Movement
A safer and more functional core routine should prioritize how well your core stabilizes your spine under pressure—not how far it can move.
Instead of encouraging your body to bend or twist through the lumbar region, aim to keep your spine steady while your arms and legs move around it.
This kind of training builds deep, coordinated strength and supports better performance in everything from lifting to running.
Side Plank and Its Progressions
The side plank is one of the most effective ways to build lateral core strength without moving your spine at all.
You’re resisting gravity while keeping your body aligned—a challenge for the obliques, shoulders, and glutes.
To progress safely:
- Start with a forearm side plank, knees bent.
- Move to a full leg-extended side plank.
- Add difficulty by lifting your top arm, top leg, or both.
You can also add repetitions of brief holds with rest in between, instead of going straight for long durations.
This keeps your form sharp and prevents fatigue from compromising your posture.
Front Plank with Controlled Instability
The front plank isn’t just a static hold—it can be scaled to challenge your entire core system.
Reaching forward with one arm or tapping your shoulders one side at a time adds instability without compromising your spine.
You’re still keeping a neutral position, but now your body has to resist rotation and shifting.
A few variations to try:
- Plank with shoulder taps
- Plank with arm reaches
- RKC plank (short, intense contractions with glute and ab squeeze)
These options turn a basic plank into a full-body control drill, all while keeping your back protected.
Pallof Press and Anti-Rotation Training
One of the most overlooked core strategies is anti-rotation—training your trunk to stay centered against forces trying to twist it.
That’s where the Pallof press shines.
Using a resistance band or cable, you press the handle straight out from your chest while resisting the sideways pull.
This lights up your obliques, deep stabilizers, and posture muscles all at once.
You can do Pallof presses:
- Standing (feet shoulder-width, soft knees)
- Tall kneeling (more core demand)
- With holds, pulses, or reps
This simple movement mimics real-world challenges, like carrying something heavy on one side or bracing when you change direction.
Bird-Dogs and Dead Bugs for Motor Control
These two moves may look basic, but they build some of the most important traits for a strong core: coordination, timing, and control of movement through a neutral spine.
With bird-dogs, you're on hands and knees, extending opposite arm and leg while keeping your torso still. It teaches posterior chain coordination and reinforces spinal alignment.
With dead bugs, you lie on your back, pressing your low back into the floor as you move opposite limbs. This activates the anterior core and teaches deep abdominal bracing.
The key with both: move slowly, control each rep, and stay focused on maintaining alignment rather than rushing through.
Keep It Realistic and Repeatable
Building a safer core routine isn’t about doing the hardest-looking exercises—it’s about choosing ones that challenge your body in the right ways without risking injury.
That means staying consistent, practicing good technique, and adjusting based on how your body responds.
Start with the basics. Own them. Then add difficulty through progressions, not shortcuts.
Over time, you’ll build a stronger, smarter core—no crunches required.
Replace, Don’t Just Remove—Simple Moves to Add Right Now
Cutting out side crunches and side bends is a good first step—but stopping alone won’t build a stronger core. What you add in their place matters just as much.
The goal is to choose movements that train your core to do what it’s meant to do: stabilize your spine, support movement, and help you stay balanced in everyday life.
Fortunately, there are plenty of simple, low-risk ways to work these patterns into your routine right away.
Use Standing Movements for Real-Life Carryover
If you're used to doing side bends, a better alternative is standing side-to-side reaches with a towel or resistance band overhead.
Unlike bending to the side under load, this move encourages length through the sides of the torso while keeping your spine aligned.
Holding the towel or band overhead activates your shoulders and upper back, while the side reach works through controlled range without compression.
The key here is to move slowly and maintain tension through the midsection—not to lean farther or force range.
You're teaching your core to stabilize while your arms move above your head, which translates directly to lifting or reaching in everyday situations.
Add Bear Crawls and Animal Flow Variations
Dynamic crawling patterns like bear crawls are excellent for building full-body coordination and core activation.
They require your trunk to stay engaged while your limbs move in opposition—similar to how we walk, climb, or push off in sport.
You don’t need to crawl far to get results.
Start with short distances or time intervals and focus on staying low, slow, and steady.
Animal flow drills like lateral ape walks or beast holds can offer similar benefits with creative movement patterns.
These aren't just fun variations—they’re functional, helping you build control, endurance, and motor patterning all at once.
Use Instability to Build Control (Not Chaos)
You don’t need to balance on a Bosu ball to get the benefit of instability.
Small shifts in balance challenge your deep stabilizers more than you might expect.
One smart way to do this is with Swiss ball rollouts—kneeling on the floor and slowly rolling the ball forward while keeping your trunk steady.
It’s a deceptively simple movement that requires focus and control from your entire core.
You can also use unstable surfaces for static holds.
Try a plank with your hands on a wobble board or forearms on a Swiss ball.
These variations force your core to make constant micro-adjustments, training it to stabilize during unpredictable movement—which is exactly what happens in real life.
Treat Everyday Movement Like Core Training
You don’t need to be in a workout to train your core.
Everyday tasks, when done mindfully, can strengthen it too.
Carrying a single heavy bag on one side becomes a loaded anti-rotation exercise if you focus on staying upright and avoiding a lean.
Reaching for something on a high shelf becomes core training if you engage your glutes and brace your midsection.
Think of posture, alignment, and control during simple actions like:
- Carrying groceries
- Getting up from the floor
- Loading a backpack
The more often you train these patterns outside the gym, the more stable and resilient your core becomes.
Still Doing Crunches? Here’s How to Make Them Safer
If you're not ready to give up crunches just yet, that's okay—but there’s a right way and a wrong way to do them.
Most of the risk from crunches comes from how they're performed, not just the movement itself.
With a few smart adjustments, you can reduce strain on your spine and make your ab training safer and more effective while you work toward integrating better alternatives.
Control Your Speed, Don’t Rush the Reps
One of the most common mistakes with crunches is rushing through them.
Quick, jerky movements rely on momentum—not muscle—and place unnecessary pressure on your spine.
Slow, deliberate reps force your abs to do the work and minimize strain on your neck and back.
Think of each crunch as a movement to be controlled, not counted.
Lower yourself just as slowly as you lift. This not only makes the exercise safer but also far more effective.
Use a Pause to Engage, Not Just Flex
At the top of each rep, hold the position briefly—just a second or two.
This short pause increases time under tension and ensures you’re truly engaging your core muscles, not relying on swinging or snapping through the motion.
You don’t need to sit all the way up.
A small, controlled lift with a solid pause is far more useful than full-range reps done too quickly.
Keep Your Neck and Low Back Neutral
Pulling on your head or curling your spine too aggressively can do more harm than good.
Try to keep your neck relaxed and your chin slightly tucked, as if you're holding an orange under your chin.
Place your fingertips lightly behind your ears instead of lacing your hands tightly behind your head.
Your lower back should stay supported, either against the floor or on a mat.
Avoid arching off the ground or twisting through the movement, especially if you're doing any diagonal variations like bicycle crunches.
Let your abs do the lifting—not your hip flexors or spine.
Choose Surfaces That Support the Movement
Doing crunches directly on a hard floor can put extra stress on your spine, especially if your form slips.
Use a mat or a towel for extra support, and avoid surfaces that encourage your pelvis to tilt or your spine to arch excessively.
If you feel pressure in your low back at any point, stop and reassess your setup.
You may need to bend your knees more, plant your feet more firmly, or reduce your range of motion.
Listen to Your Body, Not the Rep Count
The goal isn’t to get to 50 crunches—it’s to perform reps with quality.
Pay attention to how your lower back and neck feel not just during the set, but afterward.
If you notice lingering soreness in those areas (rather than in your abs), your form may be off or the movement may not be right for your body.
If you're recovering from injury or dealing with back discomfort, it’s usually best to skip crunches entirely in favor of spine-neutral options like dead bugs, planks, or bird-dogs.
You’ll still build core strength—without the added risk.
Gradually Shift Toward Smarter Core Work
If crunches are still part of your routine, treat them as a stepping stone, not a final destination.
Use them mindfully, with control and precision, and combine them with more functional movements that stabilize the spine.
Over time, you’ll likely find that you don’t need crunches at all—and your core will be stronger because of it.
Your Core Goals, Reimagined—What to Focus on Instead
If your core goals revolve around having visible abs or chasing the burn from old-school crunches, it might be time for a shift in perspective.
A well-trained core isn’t just about how it looks—it’s about how it works.
When you focus on building a core that’s stable, balanced, and responsive, you gain strength that supports your body in everything you do.
H3: Redefine What “Core Strength” Means
Core strength isn’t about how far you can bend, twist, or flex.
It’s about how well your body resists unwanted movement—especially in your spine and pelvis—while you move your limbs, carry loads, or shift directions.
Whether you’re standing, walking, lifting, or playing a sport, your core’s real job is to stabilize and protect.
When you shift your focus from movement to control, your entire approach to training becomes more effective.
It’s not about how much you do, but how well you hold position under pressure.
Prioritize Movement Quality Over Quantity
Instead of grinding out dozens of reps of side crunches, think about how precisely you can hold a side plank or how steadily you can move during a bird-dog.
These kinds of exercises ask your body to maintain alignment, stay balanced, and engage multiple muscle groups at once.
When your core is trained to work this way, you’ll notice improvements in posture, body awareness, and overall stability—not just during workouts, but throughout your day.
Build Strength That Transfers Beyond the Gym
One of the biggest benefits of focusing on functional core training is how well it carries over into everyday life.
You’ll move with more control when carrying heavy bags, avoid tweaking your back when lifting something off the floor, and stay more stable during sudden movements or changes in direction.
Exercises like the Pallof press, suitcase carry, and plank variations do more than just challenge your core—they reinforce movement patterns you use constantly.
That’s the kind of strength that keeps you injury-free and feeling capable, not just looking fit.
Stability and Balance Are Key Long-Term Goals
The most valuable core training builds resilience.
That means improving your ability to stabilize your trunk in different positions, under different loads, and through different ranges of motion.
This isn't just about performance—it’s also about long-term joint health and injury prevention.
Movements that emphasize balance (like single-arm or single-leg exercises) also challenge the core in a deeper, more integrated way than isolated crunches ever could.
They teach your body to react and adapt—skills you’ll need every time you move through the real world.
Make Your Core Training Work With Your Body
The best core work doesn’t force your body into exaggerated or unnatural movements.
Instead, it supports the body’s design: a strong, stable trunk that allows your limbs to move freely.
When your core works this way, everything feels smoother—whether you're lifting weights, playing sports, or just sitting upright with good posture.
This shift in approach doesn’t just make your workouts safer. It makes them more sustainable.
It reduces wear on your spine, improves your movement quality, and helps you get stronger in ways that matter most. That’s what real core progress looks like.
Conclusion
Side crunches and side bends offer little benefit and come with unnecessary risk to your spine.
By focusing on core stability and control, you can build strength that supports real-life movement and long-term health.
Swap outdated moves for smarter alternatives that work with your body—not against it.
