Fitness

7 No-Crunch Workout routines for Six-Pack Abs

7 No-Crunch Workout routines for Six-Pack Abs

Photograph: Pond5

Spoiler Alert: Crunches and sit-ups are not the key to six-pack abs. In reality, repetitive or extreme spinal flexion (e.g. bending your chest ahead towards your knees) is simply in regards to the worst factor you are able to do in your again, says David Larson, CSCS, a energy coach at Pulse Health in Scottsdale, Arizona. Along with swapping crunches for some extra complicated strikes (detailed under), correct eating regimen is important for carving out that six-pack — simply ask any health mannequin or energy coach. Listed below are seven key workouts, as advisable by Larson, to assist convey selection to your ab exercises.

The No-Crunch Core Exercise

overhead squat

Photograph: Pond5

1. Overhead Squat

Targets: Complete core
Grasp a barbell or weighted bar with an overhand grip that’s about double your shoulder width. Elevate the bar straight overhead and lock your elbows (a). Pushing your hips again your complete time, squat down bringing your butt as near your heels as you may with a flat again (b). The bar needs to be straight over your heels (it ought to truly find yourself behind your head) your complete time. Drive your heels into the ground till you stand once more (c).
Units: 4, Reps: 10-12, Relaxation: 120 seconds between units

RELATED: 6 Squat Variations for Complete-Physique Power

2. Pull-Up

Targets: Complete core
Grasp a pull-up bar with an overhand, barely wider than shoulder-width grip. Pull your shoulder blades down and again, bend your legs behind you, cross your ft, squeeze your butt, and brace your abs (this ensures your core will get labored). That is the beginning place (a). Pull your self up till your collarbone reaches the bar, driving your elbows down in direction of your hips (b). Return to the beginning place (c). In case you’re unable to tug your self up, loop an train band over the bar and step into the loop.
Units: 3, Reps: to failure, Relaxation: 120 seconds between units

RELATED:  Do a Pull-Up (Or Add Extra Reps)

3. Medication Ball Slam

Targets: Rectus abdominis (aka the six-pack)
Seize a reasonably light-weight drugs ball and maintain it up above your head (a). Retaining your torso completely upright with good posture, throw the medication ball straight downward on the floor as laborious as you may (b). Simply watch out: some bounce again!
Units: 3, Reps: 20, Relaxation: 60 seconds between units

RELATED: The 15-Minute Medication Ball HIIT Exercise

4. Ab Wheel Roll-Out

Targets: Complete core
Kneel on the ground along with your knees straight underneath your hips and your palms straight underneath your shoulders holding the handles of an ab wheel. Slowly push your hips ahead and roll the ab wheel out, protecting your again flat and permitting your arms to increase in entrance of your physique (a). As quickly because it seems like you may’t roll anymore with out the chance of falling, push your palms towards the ground, concurrently squeezing your abs and pushing your hips again towards the beginning place till you attain it (b).
Units: 4, Reps: To failure, Relaxation: 90 seconds between units

RELATED: This Is Do Excellent Push-Ups (Even on Your Knees)

5. Pallof Press

Targets: Obliques, transversus abdominis (rotational muscle tissue)
Connect a D-handle to a cable cross machine and modify the pulley to chest top (a resistance band round a pole works, too). Stand about two ft away from the machine and pull the deal with to your chest (a). In case your proper shoulder is closest to the machine, your proper hand ought to maintain the deal with and your left needs to be extra of a information. Whereas bracing your core, push the deal with straight out, so the deal with stays straight in entrance of your chest (b). Slowly return the deal with to your chest (c).
Units: 4, Reps: 10 on both sides, Relaxation: 60 seconds between units

No-Crunch Ab Exercises: Landmine Press

Photograph: Pond5

6. Barbell Landmine

Targets: Obliques, transversus abdominis
Wedge one finish of a barbell within the nook of two partitions. Carry the barbell up by the opposite finish and maintain it at your chest (a). Subsequent, press the barbell straight out out of your chest with each palms, fingers laced (b). Retaining your arms straight, rotate out of your shoulders to 1 aspect, then to the opposite. Return to the beginning place (c).
Units: 3, Reps: 10 on both sides, Relaxation: 120 seconds between units

7. The Pendulum

Targets: Complete core
Lie on the ground flat in your again and lift your legs till you’ve got a 90-degree bend on the hips. Retaining your legs straight, decrease them to the proper, permitting them to return nearly all the best way to the ground (a). Return the legs to the upright place after which decrease them to the left (b). Repeat on this trend till all prescribed reps are carried out.
Units: 4, Reps: 10 to every aspect, Relaxation: 60 seconds between units

For extra core-blasting strikes and new exercises each day, strive Every day Burn 365. 

Initially printed November 2013. Up to date January 2017. 

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