Crunches vs. Plank: Which One is The Most Effective for A Stronger Core?

When it comes to building a stronger, more defined core, crunches and planks are two of the most recommended exercises. Crunches have long been the go-to move for targeting your abs, while planks have gained popularity for their full-core engagement and stability benefits. But which one truly delivers better results?

If you’ve ever wondered whether you should be doing planks for abs, adding plank crunches to your routine, or sticking with traditional crunches, you’re not alone. In this blog, we’ll break down the effectiveness of each movement, figure out what does planking do for the body, and help you decide which core exercise better aligns with your fitness goals.

First things first – the core is so much more than just abs. It includes all the muscles in your midsection that stabilize your spine and pelvis. It’s quite literally the center of your body. These muscles not just provide stability but also assist movement, controlling your legs and upper body. That’s why it’s important to “strengthen your core” as you must have repeatedly heard – it’s to make sure your muscles are able to move the way they’re supposed to.

If you think of your spine as a pillar that holds your body straight up, the core is the protective barrier around this pillar that support and stabilize it. So when you think about “core strength”, you typically confine it to “strength” and “power”. But actually, core strength is more about the ability to stabilize the body in different postures. It helps you control your movements and restore balance when needed. Even just getting up from your seat requires your core to work efficiently to stabilize that movement.

While there are some classic exercises like planks and crunches which target the core, both are very unique in their approach and actually have different results for the core.

How to do Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or in an “X” shape across your chest. Lift your head and shoulders up using your abdominal muscles, but don’t lift your back. Try to hold this position for 2-3 counts and then lower your head and shoulders. Repeat about 10 times.

Crunches are a dynamic movement. They encourage frontal movement of the spine. You’re working your abs and oblique muscles (these are on either side of the abdomen and facilitate trunk rotation). Doing crunches for a week will certainly help increase core strength and endurance.

• Bicycle Crunches: Lie on your back with hands behind your head and legs lifted, with slightly bent knees. Bring your right elbow toward your left knee while extending your right leg, then switch sides in a pedalling motion. You’re targeting your abs and obliques while encouraging leg movement.

• Reverse Crunches: Get into a regular crunch position – lying on your back with feet on the ground, knees bent. Keep your arms palm-down on the ground beside you. Using your core, lift your legs and hips off the ground and curl your knees toward your chest, then slowly lower back down. Make sure only you don’t lift your mid-back from the floor.

• Vertical Crunches: Lie on your back, hands behind your head, and raise your legs straight up toward the ceiling. Crunch upward, lifting your shoulders off the floor toward your toes. Lower down with control and repeat.

Crunches are most popular as an ab exercise. They activate and define the abdominal muscles better than most other exercises, including some plank variations. (1) But the danger of crunches is that they put a lot of pressure on your neck and spine. This can cause pain and stiffness, especially if you do too many at once. They’re also not fat-burning or calorie-reducing exercises. So if that’s part of your goal, maybe crunches aren’t for you.

How to do a Plank: Get into a traditional push-up position – but instead of balancing yourself on your palms and toes, hold yourself up on your forearms and toes on the floor. Keep your elbows directly under your shoulders. Your body should be almost parallel to the floor, a straight line from your head to your feet. Hold this position for 15-30 seconds as a beginner. When you get stronger, you can try for 1-2 minutes.

 The plank is a static hold exercise that builds your endurance while activating core muscles. Crunches work your abs, so what does planking do? Planks actually target your entire core more effectively. Crunches mostly target only the abs and obliques, but planks activate core muscles that crunches don’t, as well as our shoulders and lower back. Even holding a plank for about 10 seconds makes a significant impact on your core strength and performance.

• Hip Dip: Start in a forearm plank position with your elbows aligned directly under your shoulders. Rotate your hips to the right and dip them close to the floor. Return to centre and repeat on the left side. Keep your core tight and body in a straight line throughout.

• Superman planks: Begin in a high plank position (arms extended, supporting your body on your palms). Simultaneously lift your right arm and left leg off the ground. Hold briefly, then lower and switch sides (left arm, right leg). Maintain stability and avoid swaying your hips.

• Side planks: Lie on your side making sure your legs are straight. Lift your hips and hold yourself up on your side forearm or on your palm. Your body should be in a sloping straight line from your head to your heels.

Planks actually exercise double the number of muscles that crunches activate. They really test your core’s tolerance, thus boosting strength, stability, and endurance. They also burn calories, although they’re not really known as a calorie-burning exercise. Combining planks with other exercises – like crunches – might show more favourable results.

If you’re looking to combine the best of both worlds, plank crunches are a powerful hybrid move. You get the benefits of stability and endurance-building with the plank as well as abdominal activation with the crunch.

How to do Plank Crunches: Start in a regular plank position, supporting your weight on your hands rather than your forearms. Your body should be in a sloping straight line. Bring your right knee towards your right elbow, engaging your core as you crunch. Return to the plank position, and then repeat on the left side. Try alternating sides for 10-15 reps on each leg.

Plank crunches are a dynamic variation of the traditional plank, and definitely a more intense exercise than either of them alone. They improve core stability like traditional planks while activating your abs like crunches. But you’re also engaging your hip flexors and shoulders, making this move more effective than crunches. If you’re aiming to improve mobility and strengthen your core, adding plank crunches to your workout can make a noticeable difference.

Let’s draw up a differentiating table to evaluate what’s better between the two core exercises:

	Crunches	Planks
Muscles targeted	Mostly upper abs, oblique muscles	Full core – abs, oblique muscles, lower back, glute muscles
Calorie burn	Moderate	Higher, because of full-body engagement
Variations	Bicycle, reverse, vertical	Hip dip, superman, side plank
Best for	Ab definition	Building overall cores strength and endurance

Both are effective exercises with their own unique functioning. So choosing one really depends on your fitness goals and what muscles you’re trying to target.

When it comes to core training, the best approach is often a mix. You don’t need to choose between planks and crunches exclusively – instead, use them both strategically.

Planks for abs work because they engage a wider group of core muscles and support functional movement and posture. They’re perfect for building strength and stability overall, by targeting your entire core.

Crunches have value if your primary goal is to define your abs better, because here the major focus is on the front-facing abdominal muscles.

For most people, a combination of both, or variations like plank crunches, will produce better results than sticking to just one. This blend ensures you build strength, endurance, and definition across your entire core.

So, who wins in the battle of crunches vs. planks? If you’re aiming for a stronger, more balanced core, planks are your best bet. They engage more of your core muscles, improve posture, and have a lower injury risk. But if your goal is visible and defined abs, crunches have their place too – just don’t overdo them.

Incorporate both into your routine in a balanced way. Add traditional planks and plank crunches for full-core engagement. Mix in crunches to target your abs. By understanding how each move works, you can create a core workout that strengthens, sculpts, and supports your entire body.

Planks are one of the most effective exercises for developing overall core strength and stability. They work multiple core muscles at once - including your abs, lower back, shoulders, and glutes - making it ideal for full-core development. Because you’re holding a position for an extended period, planks also help improve muscular endurance.

Crunches are an effective exercise for abs – specifically bicycle crunches. They primarily work the abdominal muscles and oblique muscles, so they help define the abs.

It’s not necessary to perform crunches daily for your abs or core. Beginners can start with performing 2–3 sets of 10–15 reps each week. 

Planks engage the core muscles, so they help strengthen and define your abdominal muscles. But planks alone will not be enough – you’ll need to create a workout routine with a combination of exercises for abs.

Planks are generally better for the core overall – building up your endurance, strengthening core muscles, and improving stability. Compared to crunches, planks involve more muscle engagement and typically have a lower risk of injury.