Countless crunches and sit-ups don't provide the same benefits as core-strengthening exercises. Take the crunches out of your abdominal routine and insert different exercises that challenge your abdomen, hips, lower back and your pelvis. Crunch-free abs work challenges the entire midsection, builds strength, burns calories and contributes to toned and taut abdominal muscles. Side plank, the stability ball pike and the abdominal ball pass are three abdominal exercises that challenge your abdomen without requiring that you do a crunch.
Side Plank
Step 1
Lie on your right side, legs straight. Place your right elbow directly under your right shoulder. Rest your left arm on the left side of your body. Stack your left leg on top of your right leg, toes facing forward. Align your hips so that they are facing forward and your body is straight.
Step 2
Lift your hips and lower back into the air, balancing on your elbow and feet. Pull your left shoulder slightly behind your body and make sure that it does not fall forward during the exercise. Drop to your knees to decrease intensity during the plank.
Step 3
Lift your left arm and pretend that you are reaching for the ceiling directly above you. Hold the plank position until you fatigue and alternate sides. Increase your side plank by a few seconds each time you do the exercise.
Stability Ball Pike
Step 1
Kneel on the ground and place a stability ball directly in front of your body. Roll onto the stability ball and walk your hands out in front of it. Stop when the stability ball is on your shins and your hands are directly under your shoulders.
Step 2
Tighten your abdominal muscles and maintain the contraction throughout the exercise. Do not drop or arch your back during the pike.
Step 3
Lift your tailbone towards the ceiling while pulling your feet and the ball toward your abdomen. Maintain straight legs while you do this. Roll back to start position and repeat until you complete 10 repetitions. Be patient with progress and stick with the exercise--the stability ball pike is a challenging, advanced move that requires practice and strength.
Abdominal Ball Pass
Step 1
Sit on a mat, bend your knees and straighten your back. Place your heels 5 inches away from your glutes and dig them into the ground. Hold the weighted ball with both of your hands.
Step 2
Relax your shoulders, pull your shoulder blades down and together, and tighten your abdominal muscles. Hinge backwards from the hips and slowly lower your back behind you. Stop lowering when you feel tension (not pain) in your lower back.
Step 3
Create a soft bend in your elbows and extend your arms out in front of your body. Shift the ball to your right hand and slowly extend your right arm out and slightly behind the right side of your body. Return to the start position and do the same on your left side. Keep alternating until you complete 10 repetitions on each side.
Things You'll Need
- Stability ball
- Exercise mat
- Weighted ball
References
- "ACE Personal Trainer Manual;" American Council on Exercise; 2003
- Mayo Clinic: Core Exercises
- Fitness Vancouver: Ball Pike
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