Captain’s Chair Ab Workout – Alternative Exercise Method

The captain’s chair workout is considered one of the most effective and best ab exercises by a study conducted at the Biomechanics Lab at San Diego State University. Even though this is a relatively easy exercise to learn and do, not everyone has access to a captain’s chair or power tower device. However, there is an alternative to these exercise equipment.

With the Grip-Lock exercise bar and two ab straps, you can get a similar abdominal workout. This alternative equipment uses a door frame to allow you to perform exercises such as knee raises and pull-ups. There are two brands that sell a combination of Grip-Lock bars and ab straps:

• Gold’s Gym Home Circuit
• and Iron Gym Total Upper Body Workout bars.

The advantages of using the Grip-Lock bar and ab straps for this exercise are:

• equipment is less expensive
• allows you to do this workout at home
• Can be easily kept in cupboard
• And it’s easy to install on a suitable door frame.

Disadvantages of this option are:

• There is no back support. You should pay special attention to keeping your spine straight and in line with the neck.
• You may experience pain in your shoulders, as your shoulder muscles will be supporting the weight of your body. This pain usually disappears once your shoulder muscles get stronger.

With this type of exercise bar, you need a frame that is 27.5 to 30 inches in width and 4.5 to 6 inches in depth. The bar locks onto the door frame easily and quickly, and will support a body weight of up to 250 pounds.

The Grip-Lock bar comes with an upper crossbar and a lower exercise bar. Use the following procedure to properly install the Grip-Lock bar on the appropriate door frame:

1. First place the ab straps on each side of the lower exercise bar.
2. Pass the upper crossbar through an open doorway leaving the lower exercise bar on the opposite side of the door frame.
3. Set the crossbar at the top edge of the door frame and push the crossbar as far as possible over the edge of the door frame.
4. Then brace the ends of the exercise bars on opposite sides of the door frame.
5. If there is a door attached to the door frame, make sure the crossbar and door hinges are on the same side of the door frame.

After the exercise bar is properly set up on the appropriate rack, use the following procedure for the knee raise exercise:

1. Slide your arms through the ab straps as far as they will go.
2. Grasp the handles for support and to steady your body.
3. Allow your body to hang, keeping your back straight and in good alignment with your neck.
4. Keep your feet together.
5. Engage your abdominal muscles and focus on using your abdominal muscles to lift your knees toward your chest.
6. As you inhale, lift your knees towards your chest.
7. As you exhale, lower your legs back to the starting position.
8. Initially do 10 reps at a time. Increase the number of reps as you get stronger.

This alternative to the captain’s chair ab workout will help you develop a muscular and flat stomach. And now you can do this exercise at home, and that too with little exercise equipment.

Source by Charles Pennison