GET STRONGER ABS WITH THESE CRUNCH ALTERNATIVES
To build the ultimate physique and complete it you need to focus on your core, so that your abdominal definition looks awesome and you also have great core strength. This will help you reduce the risk of injuries and increase overall performance.
If your core is lacking, you won’t be able to push as much weight on other major exercises, which only hinders performance.
Maybe the thought of doing endless crunches bores you, but you don't need to worry about that because some of the best abs exercises are crunch-free movements.
Let’s look at the top non-crunch movements that’ll mold stronger abs. PLANK
There are very few core exercises which work your muscle fibres as hard as the plank, which is an isometric exercise. The plank works your muscle fibres really deep within your core.
If you can do this for 30-60 seconds with ease then start doing it with one leg raised off the floor, or introduce an exercise ball to make things interesting.
This will destabilize the body, forcing your abs to contract harder than ever to keep you balanced for the duration. RENEGADE ROW
The renegade row is another highly effective non-crunch based core exercise, which also works the back at the same time. Your core muscles have to work extra hard to keep you balanced.
Place two dumbbells on the floor, positioning the hands holding on to each one directly beneath the shoulders. The legs should be extended behind you. From here all you have to do is row the dumbbell up with one hand, much like a single arm dumbbell row.
Pull right to the top, pause, engage your core muscles and then lower the weight back down and repeat on the other side.
As you do this, you will feel your core working really hard to stabilize your body. SINGLE LEG SPLIT SQUATS
One of the smartest ways to make your core work harder without direct engagement is through single leg exercises. As soon as you remove your foundation by eliminating the involvement of one leg your core has to start working harder to compensate.
Add weight to this and you’ll really have an intense core workout instantly.
The single leg split squat is an excellent choice here. They’ll work your hamstrings, quads, and glutes, while also making your core work really hard to balance your body and stay upright. It will work all 4 corners of your core!
If you struggle to stay upright, your core is weak so keep going and strengthen it. BOSU BALL SQUATS
If agility and core strength are something you need more of, then Bosu Ball squats are for you. You're never going to lift lots of weight using this exercise but that's not really the point, it's about working your whole core, muscles and ligaments/tendons right the way down to your ankle, so you become more proficient in the squat.
This will make you feel really unstable, which automatically works your core.
Once you get the hang of it, go up a level and start doing single leg bosu squats instead.MOUNTAIN CLIMBERS
This is an awesome cardio workout which will burn lots of calories for you and work the core really hard.
As you drive each leg into the body to complete a rep of the mountain climber, think of contracting the abs as you pull the leg into you.
Keep contracting as you alternate the legs, going for 15-20 reps per set without stopping so the burn really hits your core. GET WORKING!
There you have some of the top non-crunch ab exercises to include in your workout program. Alongside these, doing heavy, compound exercises will work your core strength as well.
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Until next time,