Check out the best exercises to get ripped abs without a crunch, as chosen by Jeff Cavaliere of Athlean X.
Best Exercises To Get Six Pack Abs Without Crunches
“Not only is it possible to get a gut-busting ab workout without crunches, it’s necessary. In this video, I’m going to show you 6 ab exercises that will stimulate your core in ways you never imagined when training your abs like an athlete. To work your abs effectively, you need to focus less on your abs’ ability to simply flex your spine and more on their ability to prevent movement as well.”
Font: ant haynes“Here, I am taking WWE Superstars Sheamus and Cesaro through an intense series of six abdominal exercises that will challenge the muscles’ ability to prevent rotation, produce power rotation and prevent excessive spinal extension. There are no sit-ups, planks, or basic abdominal exercises in this workout.”
1. Best exercises to get ripped abs without crunches: captain’s chair leg raises
“The first abdominal exercise we cover is the leg lift performed in the captain’s chair. The key to this movement is that we can support the upper body through the forearms instead of the shoulders while hanging from a bar. Particularly for those who have shoulder issues like a torn labrum, being able to master the movement without sacrificing the effectiveness of the movement in the abs is key.”
2. Best exercises to get ripped abs without crunches: Gymnast Abs Exercise
“Next, we perform a rotational variation of this exercise called gymnastic crunches. Here, instead of curling your lower pelvis toward your shoulders, lift your hips into a posterior tilt. This is incredibly challenging and takes advantage of relative motion to produce an incredibly effective exercise for your ab workouts.”
3. Best Exercises To Get Six Pack Abs Without Crunches – Battle Ropes
“We went to the battle ropes. People often think of battle rope workouts as something done for conditioning or fat burning. That doesn’t have to be your limits though. Battle ropes present a great way to train your core and obliques with alternating rotary strikes. Even better, you need to change the posture from which you perform the exercise to make this an even more difficult abdominal movement. Begin by kneeling and hitting the ropes from side to side and progress to a sitting position. When he gains the ability to alternate between sitting and kneeling throughout the series.”
4. Best exercises to get ripped abs without crunches: resistance band crunches and oblique exercises
“Next, we control trunk rotation with an oblique and rectus abdominis movement that is easy to perform but difficult if you increase the resistance of the band you use to perform it. The goal is to keep your arms straight and directly in front of your chest. Step to the side, increasing the resistance of the band and the amount of work your abs have to do to keep your body from twisting. When your abs are strong enough, you can jump into a position that will give you a more dynamic and challenging movement that you will have to control.”
5. Best exercises to get ripped abs without crunches: Plank Punch
“Finally, the perforated plank is a much more difficult variation of the regular plank. Planks alone are often not enough to help you develop a sexy, strong set of abs. Instead, you want to increase the level of difficulty by lowering your base of support and including things like a band and three points of contact to make your abs work that much harder. You’ll see the instant difference the moment you try these.”
Video – Best Exercises To Get Six Pack Abs Without Crunches
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Core and Abs Muscles
Most people think that to get a great six pack, you just need to work your abdominal muscles. This is not entirely true. You also need to train the muscles around the core (the obliques and erector spinae) for best results.
transversus abdominis
The transversus abdominis is a muscle deep to the core that wraps around the waist. Helps stabilize the spine and pelvis, helps with breathing and coughing.
Contract:
- Inhale slowly as you curve your rib cage toward your pelvis. Feel this movement through your lower back and abdominal wall.
- Hold for a second at the top of the contraction, then exhale slowly as you return to neutral (a straight line).
Chill out:
- 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 bending from side to side while keeping your hips facing forward instead of rotating them apart as a hinge joint would allow; this will also help engage more muscles throughout the body during this exercise!
Abdominal rect
The rectus abdominis, commonly known as the six pack muscle, is the muscle you can see when you look at your abs. It forms the shape of a six pack and makes up most of the abdominal wall.
Font: Photo courtesy of CrossFit Inc.It also plays an important role in abdominal function. It is responsible for trunk flexion and rotation, as well as potentially contributing to spinal stability.
Best exercises to get ripped abs without crunches: internal obliques
The internal obliques are located on the side of your abdomen. They work to stabilize the spine and rotate the torso by flexing the spine, bending the trunk forward and backward, and twisting it.
Best exercises to get ripped 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 the spine, which is important for core strength training.
The external obliques are used in many exercises, including sit-ups and sit-ups.
Best exercises to get ripped abs without crunches – Gluteus Medius
The gluteus medius is one of three gluteal muscles located on the lateral side of the hip. It is responsible for leg abduction and hip rotation. In addition to its main function as a lateral rotator of your femurit also serves as a synergist in hip extension by assisting with hip flexion.
Best exercises to get ripped abs without crunches – Erector Spinae
The Erector Spinae is a group of muscles that run the length of the 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 great core.
Building a strong core is important for both physical and mental reasons. The proper core muscles work together to support the spine, pelvis, and torso. Strengthening these muscles can help you move more easily and with less pain, which will make 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 (to the sides)
- internal obliques (in the back)
conclusion
If you want to have a great core, then you must work these muscles. All are important in helping with posture and balance.
Add these 6 exercises to your workout to get great abs without using crunches.
