Check out the best exercises to get a six-pack without crunches, as picked by Athlean X’s Jeff Cavaliere.
Best exercises to get six pack abs without crunches
“It’s not only possible to get an abs workout without crunches, but it’s necessary. In this video, I’m going to show you 6 abdominal exercises that will challenge your core in ways you never imagined. by training your abs like an athlete.In order to hit your abs effectively, you need to move away from focusing on your abs’ ability to simply flex your spine and more into their ability to prevent movement as well.
“Here I take WWE Superstars Sheamus and Cesaro through an intense series of six abdominal exercises that will test the muscles’ ability to prevent rotation, produce power rotation and prevent overextension. No crunches, planks, or core abdominal exercises are performed in this workout.
1. Best exercises to get abs without crunches – Leg Lift in Captain’s Chair
“The first ab exercise we cover is the captain’s chair leg lift. The key to this movement is that we are able to support our upper body by our forearms rather than our shoulders while hanging from a bar. Particularly for those with shoulder issues like a torn labrum, being able to sustain the movement without sacrificing the effectiveness of the movement on the abs is essential.
2. Best exercises to get abs without crunches – Gymnast Abs Exercise
“Next we perform a rotational variation on this exercise called gymnast abs. Here, instead of curving your lower pelvis towards your shoulders, you lift your hips into a posterior tilt. It’s incredibly challenging and takes advantage of of relative motion to produce an incredibly effective exercise for your abs workouts.
3. Best exercises to get abs without a crunch – Battle Ropes
“We go to the battle ropes. People often think of battle rope exercises as something you do to condition yourself or to burn fat. That doesn’t have to be their limits though. Battle ropes present a great way to train your core and obliques with alternating rotational snaps. Even better, you should change the posture from which you perform the exercise to make it an even harder abdominal movement. Begin by kneeling and slamming the ropes side to side and moving into a seated position. When you can, alternate between seated and kneeling positions throughout the set.
4. Best exercises to get abs without crunches – Resistance band abs and oblique exercise
“Then we control the rotation of the trunk with an oblique and rectus abdominis movement that is easy to perform but difficult if you increase the resistance of the band you are using to perform it. The goal is to keep your arms straight and straight in front of your chest. Come out to one side, increasing the resistance of the band and the amount of work the abs have to do to keep your body from twisting When you get the abs strong enough, you can jump into a position that will provide movement more dynamic and difficult to control.
5. Best Exercises To Get Abs Without Crunches – Plank Punch
“Finally, plank carving is a much more difficult variant of the common plank. Planks alone are often not enough to help you develop a set of strong, beautiful abs. Instead, you should increase the difficulty level by lowering your base of support and including things like a band and three-point contact to work the abs much harder. You’ll see the instant difference the second you try them on.
Video – The best exercises to get abs without crunches
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Core and abdominal muscles
Most people think that to get a good six pack, you just need to work your abdominal muscles. This is not entirely true. You should also train the muscles surrounding the core (the obliques and spinal erectors) for best results.
The transverse abdominis is a deep core muscle that wraps around your waist. It helps stabilize the spine and pelvis, helps with breathing and coughing.
- Inhale slowly as you curve your rib cage towards your pelvis. Feel this movement through your lower back and abdominal wall.
- Hold for a second at the peak of the contraction, then slowly exhale as you bring yourself back to dead center (a straight line).
- Inhale slowly as you bend forward at the waist, keeping your legs straight and your chest open. Take 3 seconds to fully exhale with an audible sound before returning to a neutral position (a straight line). For an added challenge, try leaning side to side while keeping your hips facing forward instead of away from each other like a hinged joint would; it will also help engage more muscles throughout your body during this exercise!
The rectus abdominis muscle, commonly known as the six-pack muscle, is the muscle you can see when looking at your abs. It forms the shape of the six-pack and makes up most of the abdominal wall.
It also plays a major role in abdominal function. It is responsible for the flexion and rotation of the trunk and potentially contributes to the stability of your spine.
Best Exercises To Get Six Pack Abs Without Crunches – Internal Obliques
The internal obliques are located on the side of your abdomen. They work to stabilize your spine and rotate the torso, by flexing the spine, bending the trunk forward and backward, and rotating it.
Best Exercises To Get Six Pack Abs Without Crunches – External Obliques
The external obliques are the muscles on the sides of your body. They help you twist and rotate your body. They also help stabilize your spine, which is important for core strength training.
The external obliques are used in many exercises, including sit-ups and crunches.
Best Exercises To Get Abs Without Crunches – Gluteus Medius
The gluteus medius is one of the three gluteal muscles located at the side of the hip. It is responsible for leg abduction and hip rotation. In addition to its main function as the lateral rotator of your femur, it also serves as a synergist in hip extension by aiding in hip flexion.
Best Exercises To Get Six Pack Abs Without Crunches – Erector Spinae
The Erector Spinae is a group of muscles that stretch along your spine. These muscles are responsible for maintaining posture and are also important for movement.
The erector spinae helps you lift your head and keep it balanced.
These muscles are the ones you need to work to get a good core.
Building a strong core is important for physical and mental reasons. The proper core muscles work together to support your spine, pelvis, and torso. Strengthening these muscles can help you move more easily and with less pain, making you feel better both physically and mentally.
You can strengthen your core by working all the muscles that make up your abdominal wall. Your core muscles include:
- Rectus abdominis (front)
- External obliques (on the sides)
- Internal obliques (on the back)
If you want to have a big core, you have to work these muscles. They are all important in helping with posture and balance.
Add these 6 exercises to your workout to get great abs without using crunches.
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