As discussed in my last blog post, I have a healthy distain for crunches.  So for this blog post I’m going to give you some wonderful alternatives to crunches that will improve you core’s function and help build muscle for a tone and tight midsection.

Planks

Plank exercises are a simple way of improving the strength of you core by holding yourself up.  To perform a plank, lie face down on the ground with your forearms and elbows underneath your chest.  Then prop yourself up into a bridged position using your toes and forearms.  Keep your body in a straight line and hold for as long as you can (aim for increments of 15 seconds; 30, 45, 60 seconds).  It is important that you keep your body in a straight line and not let your hips start to sag.  When this happens you can put a lot of stress on your lower back.  However don’t over compensate and raise your butt high in the air as this takes the emphasis of the exercise off of the core.

Modifications of Planks:

Side Planks: Simply turn over to one side using one of your forearms to prop you up.  Targets the oblique muscles (the core muscles on your sides).

BOSU Planks: Do a normal plank with a BOSU ball or other stabilization device underneath your forearms.

1 Leg Planks: Do a normal plank but raise one foot off of the ground.

Core Cable Press

The core cable press is one of my personal favorite exercises to do.  It works your core without you having to move your muscles.  To perform this exercise you will need a cable pulley system (every gym should have something that works), and adjust the height of the cable so that it comes to mid chest level. With a hand-over-hand grip, grab a handle attached to the mid pulley of a cable station. Stand with your side facing the stack and spread your feet beyond shoulder width, knees slightly bent. Step away so the cable is taut. Hold the handle against your chest and brace your abs. This is the starting position. Slowly extend your arms in front of you until they’re straight, and bring them back.  Make sure that you do this exercise facing both ways so that you can work your core evenly.  Also, do not try to overload yourself on this exercise.  Start at a light weight (I have my clients start at 30 lbs) and work your way up slowly.

Mountain Climbers

Mountain climbers are a great core stabilization exercise but they are not for the feint of heart.  They will definitely get your heart racing (which is good if you want to lose some weight to show off you toned core) and make you curse the world (OK, maybe that’s just me when I do them).  To perform a mountain climber start by getting into pushup position with your palms flat on the floor and feet on either your toes or balls of the feet.  Lift your right knee up to your chest, supporting yourself only with your hands and your left leg. Quickly return the right leg to pushup position and do the same move with the left leg.  Repeat this process as quickly as possible (you should only have one foot on the ground at a time).  As with planks, it is important to keep your body in a straight line.  Do not raise your butt high in the air.

Modifications of Mountain Climbers:

BOSU Mountain Climbers: Flip a BOSU Ball over so that you can grab the plastic bottom and perform a mountain climber as normal.

Swiss Ball Mountain Climbers: Perform mountain climbers while holding onto a Swiss ball (yoga ball).

Mountain Climber Twists: When bringing your right knee up, twist so that it goes towards your left elbow and when bringing your left knee up, twist so that it goes towards your right elbow.

Stability Ball Foot Touches

This is a wonderful exercise to challenge your core and make it work to keep you stable.  Start by placing your feet on a Swiss ball and getting into a normal pushup position (you should now find your body is roughly parallel to the floor).  Take your right leg off of the ball and move it out to the right and then down to touch your toe to the floor.  In a controlled manner bring your leg back up and over to the ball.  Repeat with your left leg.  It is important that you keep yourself in control while doing these motions so that you do not roll off of the ball.  To adjust the intensity of this exercise simply reposition when your legs are resting on the ball, closer to your knees will make it easier and further out until you are on your toes will make it more difficult.

Tags: abs, core, Exercise, Fitness, Functional Training, interval training, Oregon, Personal Trainers, Personal Training, Portland, six-pack, Weight loss

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