I don’t like crunches. They hurt my neck. No matter how hard I focus on keeping my eyes up and my chin off my chest, I still feel my neck is getting more of a workout than my abs.
That’s why crunches don’t appear often in my (or my clients’) workouts. I don’t ignore the core however. It is the foundation of our body and functional movement. I just choose to train it other ways.
There are plenty of non-crunch techniques to help you develop your core. If you have low back issues or simply don’t want a pain in the neck, try one of these ways to build a strong and stable core.
1. Planks: I love ab holds and high planks, but they can get boring after awhile. Once a client can maintain an ab hold for 60 seconds, I move on to more challenging plank variations. To take your plank to the next level, try one of these.
Achieving 6-pack abs is pretty much the holy grail of physical fitness and strength, even though much of your abdominal appearance is decided by genetics, not effort. But whether you have 7% body fat or a layer of “insulation” over your abdominal muscles it’s extremely important to keep those muscles strong. Working the muscles that make up your core strong (the abdominals, obliques, and mid- to lower-back) will make your entire body feel stronger, give you better posture, and improve your balance. However, the question remains—what’s the best technique to building and managing core strength?
We’ve been presented with so many different options for strengthening the abdominal muscles that it’s hard to know what works best. Should we be lying on our backs, balancing on our hands and toes, standing up, squatting, or using a contraption like the ab flyer or ab rocket?
Luckily, a group of fitness experts commissioned by the American Council on Exercise recently conducted the research to answer that very question. ACE reached out to experts at the University of Wisconsin, La Crosse to conduct research determining the effectiveness of the most popular equipment and exercises compared to the traditional crunch. The team incorporated several different varieties of popular equipment including the Ab Circle Pro, Ab Roller, and others, as well as exercises including yoga’s boat pose, the stability ball crunch, decline bench curl-ups, the captain’s chair crunch, the bicycle crunch, the side plank, and a standard plank. (more…)
Yes, yoga brings about amazing mental and emotional benefits, but if we’re being honest, we all just want long, lean muscles and a super flat midsection. Ditch the crunches and let your yoga poses help you get there! Inspired by the recent Shape magazine video, these five moves target all the muscles in your abdomen and include a bit of cardio to burn fat and showcase your hard-earned, rock-solid core.
1. The Plank Slide
We all know a plank is the ultimate total body toner that blasts every muscle in your core, but have you tried the plank slide? Hold your plank like normal, except your hands are on your sticky mat and your feet rest on a blanket (*note: this must be done on a hardwood or slippery floor!). Then, use your core to keep your legs straight while sliding them up toward your hands like a forward fold. Slide your legs back to your starting plank position. It’s like cleaning your floor while working your core!
Bonus super challenge: try the plank slide with one leg up in the air at a time! (more…)
One of the most common New Year’s resolutions that people strive to stick to each year is to exercise more. It’s also the one that most people tend to give up on before January is even over, often saying, “I just don’t have enough time.” The truth is, you have time for anything that you make a priority. Our lives are super busy with work, school, kids, etc., but that doesn’t mean that you can’t find at least a few minutes each day to focus on improving your fitness level. After all, any of exercise is better than nothing.
Here’s a list of the best bang for your buck in the amount of time that you have to exercise:
Got 4 minutes?
Try a Tabata workout. The idea behind the Tabata method is to work at your maximum level for 20 seconds, followed by 10 seconds of rest. This pattern is repeated continuously eight times for a total of four minutes of training. If you’re doing more than one Tababta drill, take one minute to rest between exercises. I would recommend doing a total of no more than six sets total, since you’ll be working at such a high level of intensity. If you only have time for one Tabata, consider doing an exercise like burpees, which is more demanding and works muscles throughout the entire body.