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Start Chiseling Your Abs: Try these 4 No Crunch Exercises

It’s a good time to take a look at your current fitness program and see how far you’ve come since the start of the year.

  • Are you happy with your current progress?
  • Are you on track for your goal?
  • Seeing any difference in your core?

No matter what your goal is, everyone can agree that a lean, chiselled, and sexy set of abs is something we all want. If you’ve been working hard towards that six pack for the last month, there’s a good chance that you’re tired of doing crunches over and over again. Let’s take a look at 4 no crunch exercises that can help you chisel those abs.

Seated Vacuums

When you first read about how to do this, you may be sceptical, but you’ll soon discover why this is a favourite among bodybuilders and weekend warriors alike. The seated vacuum hits that deep abdominal muscle called the transverse abdominis, which is the ab muscle you never think about but it’s just as important (if not more so) than the rest of your core.

  • Sit on a chair or bench.
  • Straighten your posture making sure your chest is up.
  • Breathe in deep for 3 to 5 seconds.
  • Forcefully exhale all of your breath.
  • Continue pushing all of the air out of your lungs for as long as you can.
  • While you’re doing this, be sure to contract your core as hard as you can.
  • Think about pulling the belly button back into your spine.

Watch the video demonstration below:

 

Plank

If you aren’t already doing planks in your workout, now is the time to start. Planks are one of the best core exercises that you can do, especially when a set of abs is your goal. This one takes a lot of strength and endurance so be patient with yourself.

  • Lie down on the ground.
  • Bring your legs together and keep your arms tight at your sides.
  • Brace (Contract) your core and lift your body up.
  • Balance yourself on your feet and forearms.
  • Elevate the hips slightly above parallel and do not allow your hips to drop.
  • Tighten the contraction in your abdominals as hard as you can.
  • Hold this position for as long as you can.

Watch the video demonstration below:

 

Hanging Knee or Leg Raise

Although the abdominals are NOT two different muscle groups (lower vs. upper), there are certain exercises that favour one section over the other. For example, when you perform a hanging knee or leg raise, you are predominantly going to feel this in your lower abdominals and hip flexors but your upper abdominals are still working.

  • Reach up and take an overhand grip on a pull-up bar.
  • Let your bodyweight hang from the bar.
  • Before moving the legs, be sure to contract the core.
  • Focusing the tension in your abdominals, slowly pull your knees / legs up.
  • Bring them as high as you can – Don’t fight for glory.
  • Pause when you can’t go any higher then slowly lower your legs.

Watch the video demonstration below:

 

Swiss Ball Roll Out

This final exercise is one that is going to challenge your entire core. Get ready to sweat and work your butt off. You’ll feel this one from the bottom to the top of your abdominals.

  • Kneel on a padded surface.
  • Place a Swiss Ball in front of you.
  • Put your forearms on the top of the Swiss Ball.
  • Brace your core and keep your lower back straight throughout the movement.
  • Very slowly, let the Swiss Ball roll forward.
  • You will extend your upper body forward as the ball rolls out.
  • Once you can’t extend any further, pause then slowly roll back to the starting position.
  • Remember not to let your back arch or dip.

Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.

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