“Get six-packs in a month,” “Get your abs ripped to raise some eyebrows,” “Are your abs ready for the summer show-off?” Almost everyone of us comes across ads about abs. The abs mania is ubiquitous, and for the right reasons. Fit, strong and tough abs really make you feel and look good. But what’s the other thing that comes to mind when you think of good abs? Yeah, you guessed it right. It’s Crunches. But crunches are not always fruitful. A recent study by the American Council of Exercise showed that crunches do not focus on the multitude of core muscles and resultantly could become counter-productive. There are countless alternatives to crunches. This article shows how to get ripped of abs with easy exercises.
In order to get a toned belly without crunches, start by lying on your back on your hips and knees. Keep your hips and knees at ninety degree angles and put all the pressure on your lower abs. Put the dumbbells in your hands and push them backward along the line of your head. Keep the legs in the air with a steady hold. Repeat this 15 times to complete one set.
Start with very low weights (2kg-5kg) and then increase it passively to 10kg.
With Medicine Ball
Stand on the ground with a distance between your legs. Bend your knees slightly and lift the medicine ball of moderate weight. Now move the ball to the left and right with both hands such that the strain comes to your hip sides and abs. Do this 8-10 times in a set.
Tabletop Reverse Pike
In order to get abs without crunches, this exercise is one of the most useful workouts.
Sit on your hips on the ground and place your hands around 7-8 inches behind you and now try to raise up the ground on the weight of your arms and belly.
Now lift the hips from the ground by maintaining the torso completely parallel to the ground. Hands must be below the shoulders. Keep inhaling and try to maintain the balance of the arms.
You can do 10-12 pushes per set.
This exercise burns up the core and rips upper torso and abs.
Start by lying on your back as normal. Make sure your palms are pressed on the thighs with knees and hips at right angles to each other as shown in the image.
Keep your rib and pelvic area straight and stretch your right arm as much as you can and push the leg out to make them parallel to the floor. Now pull your abs to your spine area with force.
These are some of the best exercises to get abs without crunches. If you have questions about exercise methods or diet plans, comment on this post.