Sam @ Better With Sprinkles recently posted…Rehashing June + A Blogiversary Giveaway! In any case, we’ll show you a series of exercises to replace traditional crunches, which can often be boring and ineffective. Sarah @ RAD Living recently posted…Heavy Squats and the Mental Game, I am terrible at working my abs on my own, but I take pilates, barre and yoga classes that all work my core with different functional exercises (and a billion planks) so I just call it good Don’t miss out! Knees are at a 90 degree angle, and feet are flexed. Press lower back into floor and crunch forward until shoulders are off the floor. Here are a few of my favorite alternatives. With this exercise, you can achieve a greater contraction and stretching mechanism; but you have the advantage of not bending or flexing the lumbar area too much. Sit ups and crunches only work the rectus abdominis muscle and don’t effectively work the obliques and transversus abdominus. © 2018 Group Ex Class Planner. Kibler, W.B., Press, J., y Sciascia, A.(2006). Start on your back with your legs extended out in front and your arms overhead. Keeping feet stacked, raise right arm into the air so that arms and torso form a ‘T.’ Hold. Some other core workouts/ab exercises I love: I despise crunches so I’m all about any alternative!! I wanted body weight exercises that did not require any equipment. Downward Dog. This one looks good, I’d like to try and incorporate it into some classes and with some clients. We have gone over 28 alternatives to sit ups and crunches. *facepalm* What can I say? Return to starting position and repeat with left leg. Side plank Bird Dog. Hold. Loading the weight like this forces you to engage your oblique muscles, too. Which Muscles Are Worked By Doing Push-ups? Now, release your knees and extend your legs and arms again, returning your heels back to the ground. Contract abdominal muscles by lifting torso toward knees. Now, straighten your left leg without touching it to the ground. To boost the effect, you can perform sets vigorously and with the least possible pause time. I am not as much of a fan of reverse crunches or leg raises. Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Have a great Tuesday, friends. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Lie faceup with legs and arms extended. Squeeze your inner thighs and butt together as you send your tailbone toward your heels. You can perform sets of three reps for one minute. Place opposite hand on the floor if you need extra stability. Perform a standard crunch, then lower upper body to about an inch from the floor and switch legs. YMX by Yellowman Review plus an Indoor Cardio Workout, Exercise Alternatives to the Dead Lift - Your Trainer Paige, you work the abdominal muscles below the belly button, as well as the entire rectus abdominis by activating the core, there’s no pulling at the neck or cervical spine. 2) Replace cross-crunches (i.e. Want to learn about bodyweight training. No-Hands Reverse Crunch: As a substitute of keeping arms at sides, wherever they can assist abs, fasten them overhead to make active more stomach muscles. The simple fact of even being aware…, Before doing any exercise, the first thing you have to ask yourself is what it's for and how you can…, They're not just a passing fad - fitness watches are here to stay. Switch sides and repeat. Need new meal ideas and a way to structure them through your day? Giselle@myhealthyhappyhome recently posted…Toddler Tuesday – Annie’s Organic Mac and Cheese! Brittany (Healthy Slice of Life) recently posted…, Giselle@myhealthyhappyhome recently posted…, Krysten Siba Bishop (@darwinianfail) recently posted…, Sam @ Better With Sprinkles recently posted…, Debbie @ Live from La Quinta recently posted…, Brittany @ Delights and Delectables recently posted…. This will be the position from which you’ll perform the push-ups. Mountain climbers allow us to work the oblique muscles without the need for a traditional side crunch. Lindsay recently posted…today is my six month jobiversary. Similar to squats, it’s essential to maintain an upright position, which allows you to control the position of your back at all times. My new favorite ab exercise is knees to elbow and I know I’ll get to toes to bar one of these days! Cat/Cow Pose. Hold for five counts, and then lower back down to repeat. Lift your … Lie on on your side with knees bent at a right angle and twisted to the left. Once you’ve mastered this exercise, you can add on weight by holding any object. Get into push-up position. Standing Side Crunches. With legs extended, lift the heels off the floor (about six inches). We can do better for our clients as trainers and instructors. Hinging at the hips, keep the 90 degree angle in the legs, and bring one leg down until the heel lightly taps the ground. Return your left leg to the starting position and repeat the movement with your right leg. Repeat! Hold for five counts, and then lower back down to repeat with the left hand and knee. It refers to the pronounced curvature in the lumbar or…, Without a doubt, weak or loose abdominals can be considered arduous and lasting torture. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor. You could say that it's the English counterpart of baseball, although they're different disciplines. Let me know in the comments or hit me up on Instagram or Twitter. To perform this exercise, place a board on a ball; the later will be the point of support for your hands to perform the arm flexion. Rehashing June + A Blogiversary Giveaway! Round your upper back and look at your toes. Akuthota, V., Ferreiro, A., Moore, T. y Fredericson, M. (2008). To much strain on my back and my spine sticks out so it isn’t all that comfortable. Looking for alternatives to sit ups and crunches?