The abdominal workout is far from refreshing so far as new exercises go, but it’s a tried and tested technique that we know works. If you want to take your core training to the next level, however, you need to build on this exercise and create something that’s really going to challenge your muscles. Almost all of our daily tasks, including just sitting at an office desk, require our core muscles, so it stands to reason that strengthening them is going to be better for you than neglecting them. Researchers believe that the average American spends 56 hours a week sitting down, which weakens the core – this all makes regular activities harder. But by maintaining stronger abs, you’ll prevent back pain, boost your agility and increase your flexibility. Before you begin, you need to remember the golden rule which is quality over quantity. 2000 average crunches won’t leave you with the results you want. But building up to 30 second quality crunches will leave you with a washboard stomach to be proud of. Here are some new exercises to add to your regime for great results.
Spiderman Plank Crunch
Beginning in a regular plank position with your forearms on the ground and your body perfectly straight, bring your right knee towards your right elbow, then return to your starting position. Repeat by bringing your left knee towards your left elbow – that’s one rep. Alternate sides for a total of 10 reps. This is one of the few exercises which uses your entire core, so it’s great for building tone and definition. You don’t need any equipment, yet you’re building muscle in your obliques, lower back and rectus abdominus.
Cable Rotation
Start by holding a cable with both hands out in front of you at just below shoulder height. Keeping your arms fixed and straight, with your abs engaged, and rotate your upper body to the left, then back to centre and the same for your right side. That’s one rep. Alternate sides for a total of 10 complete reps. This really targets the obliques and is sports-specific so it’s ideal for baseball players, golfers and tennis players.
Bicycle Crunch
Lie on your back with your hands behind your head, and your legs raised and bent at a 90 degree angle. Alternate sides by bringing your right elbow towards your left knee, then the same for your left elbow and right knee, building up to 60 seconds. Try and hold the crunch for a total of two counts on each side, to force a slower and more concentrated movement. With this exercise you’re really targeting three areas all at once. It combines a regular crunch but the side to side motion targets the obliques, and the reverse crunch hits the lower abs.
Cross Crunch
Begin by lying on your back with your arms and legs diagonally out so that your entire body forms an X shape. Keeping your arms and legs straight, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck and shoulders off the ground. This is one rep – you need to aim for one complete set of 10 reps. This is a simple exercise but you’ll feel the results. The legs coming off the floor means you’re hitting the lower abs, and because you’re coming in at an angle, you’re also hitting your obliques and your rectus abdominus as well. It’s a brilliant overall exercise for your whole core, and you’re supported on the ground the whole time so there’s no strain to your back.
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