Kick it up a notch: From the plank position, reach forward with your right hand, hold for a count and slowly return to the starting position.
Pull your abs in tight and hold for 30-60 seconds. How: Supporting yourself on your forearms and the balls of your feet, bridge up and position your body in one straight line. Why: It stimulates more abdominal activity than a regular crunch and works the muscles in your back as well. I’ve seen many people snap from right to left with some wicked momentum-ouch! Opt for these five exercises to maximize your workout time instead: 1.
Reverse crunch alternative how to#
They rotate your lower back beyond its safe range of motion and can also lead to injury if you don’t know what weight to use and how to control the movement. Why: Seated twisting machines are a waste of money and space in fitness facilities. Avoid these unless you want to look you’re rocking to the oldies. (How often do you bend straight to the side to pick something up?) Also, many people use the momentum that the dumbbells create and rock side-to-side instead of properly engaging their muscles. Why: Isolating the obliques in this way is not natural and can add unnecessary strain to your back. It puts a huge strain on the lower back by provoking you to hurl your upper body forward in an attempt to touch your toes. Why: This old-school exercise is responsible for many back issues. There’s a reason these machines are collecting dust in the corner of your gym. This can lead to neck pain as your supporting muscles weaken. By supporting your head, this tool actually deactivates the muscles in the neck that would normally support it. Yes, it’s super easy to do, and that’s why it doesn’t work. Actually, it was shown to be up to 80 percent less effective. Why: The ab rocker was proven to be no more effective than the traditional crunch. Don’t waste countless hours on a less-than-stellar exercise that does little to fully engage your abdominal muscles. Why: The basic crunch is just that-basic. Here’s how they stacked up, along with some of our other favourite (and least favourite) ab exercises: Don’t waste your time with: 1. A study conducted at the San Diego State University Biomechanics Lab examined the electromyography (EMG) activity results garnered by popular core exercises. In fact, many are simply a waste of workout time. Keep up the training but be careful to avoid overtraining, and definitely give the lower back a rest as you ramp up for OCS.Not all ab exercises are created equal. Tire Workīanging a tractor tire with a sledgehammer works your abs, arms, and shoulders in no time at all.
Weight LiftingĪll the following weight lifting exercises at least indirectly work out your core and will help build your abdominal muscles: dumbbell/kettlebell swings, deadlifts, squats, barbell rows. Work your sides by standing next to a sturdy wall and twisting your core like a baseball batter to toss the ball against the wall. Planksĭon’t forget the side planks! Medicine Ballįrom a hold above your head, bang it on the floor, using your abs to drive power downward through a “crunching” motion. Technically not a torture device.Ĭheck out an ab wheel, which is a fiendishly simple and taxing piece of exercise equipment. You can have a partner set weighed plates on your lap to increase the difficulty. Simply hang with your lower body in a sitting position, using your abs to hold up your knees at a 90 degree angle. Your lower body will be perpendicular to the floor at about 90 degrees then you lower your legs to the left and right sides before returning to the top position. Similar to toes-to-bar, but instead of touching the bar and returning to hanging, you raise your legs and mimic a windshield wiper motion.
Reverse crunch alternative full#
Windshield wipers help two PFT components: abs and grip strength for pullups Toes-to-barĪ higher intensity workout, begin at full dead-hang, then concentrating on flexing your core, keep your legs as straight as possible and raise your feet all the way to the pullup bar. Let your legs naturally bend as you raise your knees. Returning to a full dead-hang position is one repetition. Simply hang on the bar and bring your legs up to your chest. Here are some more ways to use that great piece of gear to help the crunches portion of your PFT: Knees-to-chest If you don’t have an indoor pullup bar for your OCS training, you’re just crazy. This is actually very common in candidates as they ramp up their training. Are there any alternatives to doing crunches that will allow me to exercise the same muscles? Any advice would be greatly appreciated. Unfortunately, I’ve developed some sort of rash on my buttocks and lower back that prevents me from doing crunches effectively.
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