Having strong abs doesn’t only look good, it also helps to boost your fitness, increase your agility, guard your wellbeing against back pain, and make you more flexible. However, if you’re sick of doing crunches, why not try mixing it up with these very different ab-crushing exercises?
1. Spiderman Plank Crunch: According to exercise physiologist Tom Holland, author of Beat The Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag, ‘The plank is pretty much one of the only exercises where you’re getting your entire core. You’re working the front and back of your abdominal area at the same time without any equipment. You’re getting your rectus abdominis, your obliques, and your lower back. It’s so simple and effective that you can do it anywhere.’ With your forearms on the ground and your body perfectly straight, start in a traditional plank position and bring your right knee forward towards your right elbow. Return to your plank and repeat with your left leg. Then, repeat the whole move 10 times.
2. Cable Rotation: Stand with both hands out in front of you, holding a cable at just under shoulder height. Rotate your upper body to the left, then back to centre, and then to the right, and then back to centre – that’s one rep. Make sure you keep your arms fixed and straight and your abs engaged, and alternate sides for one set of 10 complete reps. Holland explains, ‘This move really targets the obliques and is sports-specific, so it’s great for golfers, tennis players, baseball players, and people who do racquet sports. Make your exercise as close to the movement that you’re going to do in your sport and you’ll get the biggest gain.’
3. Bicycle Crunch: Holland notes, ‘With this movement you’re targeting all three key areas at the same time. It combines a regular crunch, the side-to-side motion that targets the obliques, and the reverse crunch that hits the lower abs.’ Start by lying on your back with your legs raised and bent at 90 degrees, and your hands behind your head. Bring your right elbow towards your left knee then your left elbow towards your right knee, alternating and building up to 60 seconds. To force a slower, concentrated movement, try and hold the crunch for a two-count on each side.
4. Cross Crunch: Lie on your back with your arms and legs spread out into an “X”. 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 and keeping your arms and legs straight as you do so. Aim for one complete set of 10 reps. Holland points out, ‘It’s a simple exercise, and you’re safe and supported on the ground. With the legs coming off the floor, you’re getting your lower abs. And because you’re coming at an angle, you’re hitting your obliques and your rectus abdominis, too.’
5. Swiss-Ball Rollout:Holland details, ‘This move is like the ab wheel, but it’s much safer and easier on the lower back. It targets your rectus abdominis because you’re staying in one plane. If you want to add another element, rolling out at a 45-degree angle to the left and right challenges the obliques.’ Kneeling on a mat with your hands on a Swiss stability ball, roll the ball as far away from you can, then slowly roll back to starting position. Make sure that your back is kept straight and your abs are engaged throughout the movement. Try for two sets of 10 rollouts.
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