Although the basic crunch is still popular, by now it’s pretty well known
that this outdated exercise not the most effective way to flatten and
strengthen your abs. It simply doesn’t activate your core muscles to the
extent that other exercises do, it can hurt your back, and the small motion
doesn’t do much by way of calorie burning.
So why are you still doing crunches?
What the basic ab crunch does have going for it is its no-equipment,
on-the-go nature. You could plop down onto the ground in a park, a hotel
room, at the beach or at the gym to crank out a round of crunches wherever
you happen to be.
Not the most effective, but, until now, the most convenient.
It’s time to upgrade your default, basic crunch to a more modern,
results-driven exercise. Below I have the most cutting edge no equipment ab
exercise to get you one step closer to those washboard abs that you’ve been
dreaming about.
Better Than Crunches #1: The Plank
To perform a plank, place your forearms on the ground with your elbows
aligned below your shoulders, and your arms parallel to your body
shoulder-width apart. Squeeze your core and pay attention to keeping your
back flat. Focus on pulling your belly button in as you hold the position
for 2 minutes.
Better Than Crunches #2: Scissor Kick
To perform a scissor kick, lie with your back into the floor and your arms
extended to the sides with your palms facing down. With a slight bend in
your knees, lift your legs so that your heels are 6 inches off the ground.
Lift your left leg up to about a 45-degree angle while your right leg is
still lowered until your heel is about 2-3 inches from the ground. Switch
movements by raising your right leg while lowering your left leg. Squeeze
your midsection and focus on your breathing as you perform 60-90 seconds of
the exercise.
Better Than Crunches #3: V-Ups
To perform a v-up, lie down on your back on the floor and extend your arms
behind your head. The back of your hands should lightly touch the floor
while your palms face the ceiling. Keep your feet close together and point
your toes toward the ceiling. Lift your legs up, keeping them straight at
the same time that you raise your upper body off the floor and reach for
your toes. Exhale and squeeze your abdominal muscles as you reach for your
toes before slowly lowering yourself back down to the starting position.
Repeat a series of 12-20 repetitions.
Better Than Crunches #4: Reverse Crunch
To perform a reverse crunch, lie on the floor with your feet flat on the
floor and hands behind your head. Press your lower back into the floor and
pull in your belly button as you lift your feet off of the floor. Keep your
knees bent at a 90-degree angle and pull into your chest so that your
tailbone raises off of the ground, and at the same time lift your shoulder
blades off of the floor. Focus on squeezing your abs to perform the
movement. Slowly lower your shoulders, hips and legs to the starting
position, keeping your feet just above the floor. Repeat the movement for
12-20 repetitions while squeezing your abs and focusing on your breathing.
Better Than Crunches #5: Russian Twist
To perform a Russian twist, lie on the floor with your knees bent at a
90-degree angle while raising your upper body off of the ground. Exhale
while you twist your torso to the right side until your arms are parallel
with the floor. Pull your belly button in and squeeze, then slowly move back
to the starting position. Repeat on the left side and continue to repeat
both sides for 60-90 seconds.
There you have it, 5 modern, results-driven abdominal exercises that you can
perform anywhere! Aim to work your abs at least twice a week for the best
results.
It’s worth noting that while strengthening your abdominal muscles is a great
way to tighten your waist, none of the amazing muscle tone will show if your
body fat is above 20 percent. In order to shed the fat and get that amazing
six-pack, join my fat burning fitness program designed to get you into the
best shape of your life.
Call or email me now to get started on burning that fat and uncovering your
most amazing abs ever!