No-crunch abdominal exercises do not involve flexing your spine and shortening your abdominal muscles. Since your abs' primary function is to stabilize your spine and to produce and reduce force when your move, train them to keep your body in alignment while your limbs move in different directions. This method improves both your stability and strength without having to do any crunches.
Abdominal Function
Your abdominal muscles consisted of an outer unit and an inner unit that work together and with other muscles to function during exercise and daily activities. The inner unit is the closest to your joints and keeps your body in alignment and in balance when you move or in a static position, such as sitting or standing, according to the National Academy of Sports Medicine. The outer unit moves and produces force in various direction. Traditional abdominal exercises, such as situps and crunches, train your abs in one direction repetitively while you are on your back.
Medicine Ball Lift
The lift is a movement of your limbs from a low position to a high position without moving your body that strengthens your abs. Stand with your left foot in front of you, and keep both feet pointing forward. Hold a medicine ball with both hands by your right hip. Swing the ball up and across your body toward your left shoulder without moving your spine and lower body. Move the ball back down to your right hip. Switch leg positions and do the swing from lower left to upper right. Perform two sets of eight to 10 reps on each side of your body.
Kettlebell Swings
The kettlebell swing relies on your legs and hips to generate force to produce the power and momentum of the swing. Your abdominals are strengthened as they stabilize your spine during the exercise.
Stand with your legs about shoulder-width apart and place a kettlebell on the floor in front of you. Bend your legs slightly and your torso forward at your waist. Hold the kettlebell's handle with both hands. Swing the kettlebell between your legs to initiate the force, and push your legs against the floor to bring your torso up. Swing the weight up at the same time until your arms are parallel to the ground. Swing the kettlebell down between your legs, and repeat the pattern as fast as you safely can for three sets of 20 swings.
Vertical Jump
Your abdominal muscles also function as shock absorbers to protect your spine from injury. You can feel them work when you land on the floor on your feet after you jump. Stand with your feet about shoulder-width apart. Swing your arms back, and bend your legs. Do not round your spine. Jump up as high as you can, and swing your arms up over your head at the same time. Land lightly on the balls of your feet with your feet shoulder-width apart. Perform three sets of eight to 10 jumps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
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