Want a 4-Pack This Summer? Say "Sayonara" to Sit-ups. Try This Instead.

Some people swear by doing hundreds or thousands of crunches each day, everyday, to get the coveted 4-pack abs to rock in their crop tops and bikinis. 

Newsflash: recent research has shown that they may not be the most effective way to get those abs. In fact, crunches may actually cause more harm than good, putting unnecessary strain on the back and lower back, and even the military has decided that the rewards are not worth the health cost.

Why should you stop crunches and sit-ups? Because they:

- Engage hip flexors, adding pressure to lower spine, contributing to chronic back pain

- Encourage movement that works against the natural curvature of the spine

-  Caused an estimated 56% of injuries in army fitness tests across the nation

Want to get the biggest fitness bang for your buck? Get your back off of the floor, and try this exercise that will give you results superior to standard crunches, strain-free.

The Plank

What it works: A little bit of e'rrythang! 

Form: Start stomach down, and lift onto your feet, distributed a part, shoulder width. Then align your elbows with your shoulders, directly above/below one another and put palms face down fingertips facing forward, arms at 90 degree angles, or clasp hands for added core support.

How long: Hold your plank for at least 30 seconds, or as long as you can with proper form and no strain. Then move on to the next exercise. You'll return to this one for a second and third set, aiming for exhaustion by the end of the third set.

Benefits: 

- Supports healthy posture and spinal alignment

- Activates the hard-to-engage trunk muscles, in addition to abdominals

- Doesn't require a broad range-of-motion

Caution: May be difficult for those with poor core strength. The remedy? Get going on your first set. Try for 30 seconds, and if that's too long, even 10 seconds can be a place to start and build from.

Mental Tip: Try to last longer by focusing your mental energy on a certain part of your body you'd like to strengthen, like your abs, then when it gets intense, refocus your energy on your legs, then arms, back to abs, repeat. You can hold a plank longer than you think!