Crunches are by no means the epitome of ab exercises. They're common, effective and safe when done properly, but that doesn't mean you ever have to do a single one if you want to train your abs. The transverse abdominis, internal obliques, external obliques and rectus abdominis muscles are all abdominal muscles located in the front and sides of the abdomen. Hit all these key areas with crunchless exercises that you can do almost anywhere.
Prone Bridge
To do the prone bridge, all you have to do is hold yourself off the floor by supporting your weight on your elbows and knees. This may sound easy, but it might be very hard depending on the current strength of your abs. Begin in the position described with your elbows in line with your shoulders and your knees on the floor behind your hips. Turn your forearms inward slightly on the floor. Straighten your spine so that your hips and shoulders are level and your stomach is parallel to the floor. Your thighs will make a 45-degree angle to the floor if your knees are in the right position. Adjust if necessary. Look at the floor, squeeze your abs and hold. How long you hold the position is up to you.
Side Bridge
The next logical exercise to follow the prone bridge is the side bridge, as it takes the basic prone bridge position and rotates it to the side. Lie sideways with your right elbow and forearm on the ground. The elbow is in line with the shoulder. Have your right knee on the floor and the left leg stacked on top of it, with both knees bent at about 90 degrees. Position your body completely sideways with a straight spine so that your shoulders and hips are also stacked. You can either cross your left arm on your chest or place it on your left hip. Hold for equal time on both sides.
Medicine Ball Trunk Rotations
Take your pick--standing or seated. Either position will allow you to work all your ab muscles. The difference is merely that standing up is a little harder than sitting down. Hold a medicine ball in front of your chest, either with your arms bent or straight. Straight arms are more challenging for the abs. Sit on the floor with your knees bent and your heels touching the ground with the toes pointing up. Lean back at a 45-degree angle to the floor, but keep your spine completely straight. Twist your shoulders first to the right and then to the left, pausing briefly in the center.
To do the exercise standing, simply stand up tall with the feet hip-width apart and hold the ball in front of your chest. Rotate in each direction without moving your lower body.
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