Crunches are an overused and under productive exercise.
They present a considerable risk to the health of your
lower back and spine and only work a limited range of your
core muscles. They never have and never will burn fat off
of our 'stomach' or midsection and if you do enough of them
will simply cause you to grow bigger and stronger abs
muscles without working your lower back and oblique
muscles. Doing excessive amounts of crunches could very
well lead to imbalanced abs and core development as well as
potential lower back and spine pain and problems. Here are
5 exercises that work your abs and core in better, safer
and more balanced positions than any crunch can.
1. Stability Ball Roll Outs:
Kneeling on the ground in an upright position with your
elbows on a stability ball. Roll the ball out in front of
you extending your body and arms as far as you can go.
Keep your back, spine, and body from your shoulders to your
knees straight like a board or plank. Hold the extended
position for a second or two. Pull yourself back to the
starting position
This exercise works your abs, lower back and core all at
once. You can keep your spine straight and stable
throughout the whole exercise which makes this very safe
for your spine and lower back.
2. Planks:
Lie face down on the ground Get up into a push up position
resting on your feet and hands (you can also rest on your
elbows instead of your hands.) Hold this position for a
timed interval keeping your spine and body straight like a
board or plank. Start with a manageable time like 30
seconds working up to 60-70 seconds as you get better at
them.
This exercise works all the muscles of our core and keeps
your spine stable and straight.
3. Side Planks:
Lying on the ground on your side. Stabilize your body on
one hand (or elbow) and your feet. Keep your body rigid
and straight like a board or plank. Hold this position for
a timed interval. Switch and do the other side in the
exact same fashion
This exercise will work your oblique (side abs muscles)
harder as well as working your abdominal muscles and lower
back muscles. This exercise also allows for you to keep
your spine straight and keeps your back safe from injury.
4. Mountain Climbers:
In a push up position. Bend one leg bringing the knee up to
your chest (you can also touch your opposite elbow to that
knee for added work.) Alternate each leg and arm in a
climbing type of motion. Keep your back straight throughout
the movement.
This is an advanced exercise that works the core muscles
similar to a plank with the added work of moving your legs
and arms.
5. Stability Ball Pikes:
In a push up position with your feet on a stability ball
Keeping your back and legs straight no bending at the knees
pull the ball toward your body. You should end up in a
pike position with your hands on the floor your butt
elevated in the air, bending at the waist only, knees
straight. Slowly roll the ball back to the starting position
This exercises also works all the muscles of your core
without putting your lower back in a compromised position.
These are just a few examples of ways to work your 'core'
and abs without ever doing a crunch. Each one of these
exercises works all the muscles of your core in a more
balanced way than a crunch and also allows you to keep your
spine and lower back in a safer position.
----------------------------------------------------
John Barban is a professional strength and conditioning
coach and nutrition expert. He has extensive experience
designing nutritional supplements and has developed his
trademark workout for women 6 Minute Circuits. John is an
expert contributor to
http://www.efit-today.com/public/department59.cfm and
recomends the diet program http://www.eatstopeat.com , and
believes it is the best new diet for easy and effective
weight loss.
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