Sports Medicine, 36(3), 189–98. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). With legs extended, lift the heels off the floor (about six inches). Continue this movement for as long as possible. An activity as simple as going up and down the stairs, every day, can be a great help to achieve your goal. This is the starting position. If you’ve never done bent leg raises, start here, with single (alternating) bent leg raises: If that’s too easy, you can move on to the next progression – double bent-leg raises! The current coronavirus pandemic has left us all stuck at home. However, if this is something you want, it can be easy to believe that classic crunches are the only way to get there, and this is simply not true. I’d rather do something else that works the core — and that works it better. Return to starting position and repeat with left leg. Lie faceup with legs and arms extended. You can start with sets of 15 reps; try to not drop below 50-60 reps per day. Don’t miss out! Perhaps I’ll showcase that one another day, but today I want to talk about my favorite alternative exercise for the basic crunch –. This exercise, commonly known as ‘knees to chest’, helps to work on the abdominal area by contracting it. I cringe at the fact that when in high school I had this silly little ritual of aiming to do 200-300 every night before bed, and I’m pretty my influence on this was back when Britney Spears said she did 1,000 per day. Lift your … Many of us would love to have a flat stomach, strong abs, and the much-desired six-pack. Lunge. Perhaps I’ll showcase that one another day, but today I want to talk about my favorite alternative exercise for the basic crunch – ... front plank oblique crunches. The plank is the method par excellence to work all your core muscles. Despite the fact that squats usually target the lower body, the contractions that happen in the abdomen when you’re going up and down are really effective for working on this area. Keeping feet stacked, raise right arm into the air so that arms and torso form a ‘T.’ Hold. Tighten the abs and raise both legs, with the knees and hips bent at a 90-degree angle. We couldn’t start with any other exercise. Hope you’re having a great week so far. In…, An arched back is a posture problem known as lordosis. It’s one of those exercises that seems super simple, until you do it – correctly , I’m not a big fan of crunches either, though I use them on the stability ball in some of my classes. DEATH TO CRUNCHES. It usually affects a large part of the female population.…. Hold this position. We have to mention the importance of your back posture during execution once again. 8 Hanging Knee Raises Alternatives. Failing to include any of them can prevent you from achieving your goals. This exercise works your muscles in an isometric way, with static force. Exhale as you contract upward; inhale as you return to the starting position. In fact, the only crunch I’ll have them do is one on the stability ball, and that’s only with the hips lifted. Giselle@myhealthyhappyhome recently posted…Toddler Tuesday – Annie’s Organic Mac and Cheese! Repeat with opposite arm and leg. Lie flat on the floor with lower back pressed to the ground. THE most important part of this exercise is to press your lower back into the mat, and KEEP it there for the duration of the exercise. Lift your chest and your legs off the ground. Only the head, feet, arms, and shoulders should be on the ground. For this we recommend that you contact a reliable specialist. Squeeze your inner thighs and butt together as you send your tailbone toward your heels. I used to be all about the crunches, now it seems I rarely do them. We all did them in PE class while we were growing up. I very, very, very rarely ever have my clients do a crunch. Lift legs to tabletop position (90-degree angle). This will be the position from which you’ll perform the push-ups. I’m actually about to go train some early morning clients now, but I wanted to check in with some info on the abs. Starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Check out our Guide to Bodyweight Training or check out our list of 110 bodyweight exercises. Perform a standard crunch, then lower upper body to about an inch from the floor and switch legs. Return both legs to the starting position. Some other core workouts/ab exercises I love: I despise crunches so I’m all about any alternative!! Current Sports Medicine Reports, 7(1), 39-44. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens.