Replacements - Finally!!

Okay, okay - I've got some readers who want to know what kind of exercises should replace the crunches and the situps...

I hate to make my readers unhappy with impatience ;)
So, let me offer some clarity.

But first and foremost, let me tell you that -
Exercises that target the abs will only really help you improve your abdominal strength. They will NOT flatten your stomach.

The layer of fat covering your abs will be best removed through overall activity (especially the addition of intense activity) AND proper nutrition.

Strong abdominal muscles will come from exercises which mimic how the abdominals work.

The abs work to:
-stabilize the spine during coordinated movements and heavy lifting
-absorb force and momentum (in order to stop the spine from undergoing extreme movements)
-transfer power from the lower body to the upper body
-place the pelvis in a neutral position so as to protect the lower back

Did you notice I didn't say that 'the abs primarily flex the torso'?

They do not.

Get that idea out of your head... it's incorrect!

So - in order to stimulate the abs in a similar way to their purpose, we need to:
-perform exercises where the abs undergo isometric contraction (PLANK, SIDE PLANK, PLANK MOVEMENT VARIATIONS)
-perform movements where the abs work with other muscles in the body to produce power (CABLE WOOD CHOP, PUNCHING, KICKING)
-perform activities that allow the abs to absorb impact and force (MEDICINE BALL DRILLS)
-perform heavy lifting motions which force activation of the abs


Here's one for you to work on...



1st crunch replacement exercise: PLANK
... a pushup position on the elbows, body in one straight line, hold the isometric contraction for at least 30 seconds
... more advanced: put elbows on a stability ball OR feet elevated on a raised surface
... even more advanced: without wiggling the hips, transfer from the plank to the pushup position and back down (one arm at a time)