Steve Ellis

Welcome to Steve Ellis's Official Personal Website

Crunch-less Exercises for Your Abs

Posted By on August 19, 2017 in CrossFit |

If crunches is the one set of exercises that you wish to avoid while working then this is the blog post for you! Crunches are an exercise that target your abdominal muscles. Such muscles help to:
  • Keep your shoulder girdle, ribs, and pelvis aligned
  • Assist with the transfer forces between your lower and upper body
  • Assist with counterbalance of your spine
However, studies also show that because crunches compress the discs of the lumbar spine, they can significantly contribute to lower back pain. So, this begs the question: are crunches really worth the hassle? No. The obvious next question would be what core focused exercises should be down in lieu of crunches. Here are a few ab-crunchless exercises you should try!

Deadbug

Dead...what? Yes, you heard that right - dead bug. This is how it’s done:
  1. Lie flat on your back on the floor and bend your arms and legs at 90 degrees. Your body should look as if you are sitting in a chair.
  2. Press the low part of your back into the floor and clamp your
  3. Slowly lower your right leg along with your left arm above your head, holding both within inches of the floor
  4. Hold the pose and squeeze your abdominal region and slowly go back to the first position.
  5. Alternate sides.
Note: Your lower back should never come off the floor and you should only push your body as far as it can go.

Mountain Climber

The mountain climber is an exercise commonly used by fitness enthusiasts to substitute crunches. Here’s how you do it:
  1. Position your body in a high plank position with the balls of your feet hip-width apart.
  2. Slowly pull one knee toward your chest.
  3. Hold your position and then revert back to the high plank.
  4. Alternate sides.
Note: You must be sure to keep your body in a straight position while alternating sides.

Alternating V-Up

The name of this exercise may sound intimidating but it’s execution is actually pretty simple. Here’s how it’s done:
  1. Lie on the floor face-up with your arms and legs fully extended in one straight line.
  2. Next press your lower back into the floor, and clamp your core.
  3. Squeeze your abs while simultaneously lifting your torso and legs off of the floor
  4. Then raise your right leg and your left arm, and twist to allow your hand to touch your toes.
  5. Return to the first position and start and alternate sides.
Note: Be sure not to hunch your shoulders forward and remember to keep your legs straight. Try these substitute crunch-less exercises and see which ones work best for you!