Do These Two Moves Instead of Crunches
Posted by Rod Sims
on Mar 13th, 2014 in Blog
| 0 comments
Have you been getting your money’s(and time’s) worth from your ‘ab program?’ If you’re like most, that answer is a resounding NO! While I don’t agree with just doing ab specific programs you can always add a couple of movements to your total body routine. Besides, once you are taught how to use body positioning and a little known muscle layer known as the Transversus Abdominis or TVA for short, you’ll see that every movement from getting out of the bed in the morning to getting back in it are all ‘ab exercises.’ Here are a couple of exercises to do instead of crunches and situps anytime and anywhere.
Rotational Plank is a combination of a Side-lying plank and a Prone plank.
-First, lie on your stomach supporting your body on your forearms and toes(or knees) and be sure that your elbows are directly below your shoulder joints.
-With abdominal muscles tight, lift your pelvis off the ground so that your body is level and straight; do not let your hips drop to the floor.
-Exhale and slowly rotate onto one forearm so that you are in a Sideplank position before slowly rotate back into a prone plank position while maintaining a neutral spine.
-Repeat on the other side of your body and finish the appropriate number of reps(try 10/side)
Spider-Man(or Woman) Lunge is a type of lunge that targets your core, hip flexors, and hamstrings.
-First, start in the top or the ‘up’ of the push-up position.
-Keeping your hips parallel, exhale and bring your right foot up and place it just outside your right hand.
-Return the right foot to the starting position, and repeat with the other foot. (try 30 seconds)
-If you have poor flexibility, be careful not to overstretch here. Bring your foot up only half way. As your mobility increases, slowly work your way to bringing your foot up right beside your hand.
Best of luck shredding and toning up those abs. For other ab/core movements, don’t hesitate to let me know!