7 No Crunch Ab Exercises
Tired of doing ab crunch exercises? Well, honestly crunches aren’t that exciting and they’re not the best way to tone your abs. If you are bored with crunches then here are 7 best no crunch ab exercises that you need to start doing.
No crunch ab exercises that features killer moves and are guaranteed to keep you enjoy and interested.
1. The Elbow Plank
First one in our list of 7 no crunch ab exercises is the elbow plank. This exercise is harder than the traditional push-up plank but it is proven to be effective in tightening your abs.
• Start in a prone position or face down on the floor resting your forearms with palms down for support and your knees bent.
• Push off the floor lifting your knees up and keep your forearms and toes rest on the ground.
• Let your abs engaged and your back straight. Don’t let your back sag down or you will be defeating its purpose.
• Hold in this position as long as you can. Target between 20-30 seconds and work your way up to 1 or 2 minutes as you get tougher.
• Repeat the steps 2 to 3 times.
2. Standing Ab Ball Roll Out
Standing Ab Ball roll out is a fun yet tough workout which would help in your efforts in achieving sexy abs.
• Stand with your legs hip-width apart and place your palms on the ball.
• Roll the ball out so your back is straight and your hips are in line with your ankles.
• Slowly lean your body forward as you roll the ball down using your forearms. Stop once your elbows touch the ball and your toes pointed to the ground.
• Slowly return to the starting position using your core and your legs keeping your abs engaged.
• Repeat the steps between 10 to 12 times.
3. The Bunny Hop
The bunny hop is included in our list because it is an enjoyable one and you’ll surely be satisfied with the result if you do it regularly.
• Start in a plank position with your feet and palms on the floor for support.
• Let your abs engaged and jump your feet to your right side, working your knees up toward your right elbow.
• Switch to the opposite side. Repeat in 2 sets between 8 to 10 times on each side.
Looking for a new exercise using your medicine ball? Learn the alphabet workout. The alphabet medicine ball is included in our list because it will not only work on your core but also strengthen the upper body.
• Grab a 5-15 pound medicine ball and stand with your feet in a shoulder-width apart.
• Extend your arms forward placing the ball at the level of your chest and slowly write the cursive alphabet in front of you.
• Tighten your abs to keep your torso still.
• To make this exercise extra challenging, do this in lunge or squatting position.
5. The Wood Chop with Medicine Ball
This is one of the no crunch ab exercises that trainers love because it effectively tightens the abs as well as the oblique area.
• Grab a 5-15 pound medicine ball and start in a standing position with your feet a little wider than your hips keeping your knees slightly bent.
• Twist to your left side raising the ball over to your left shoulder.
• Let your abs engaged as you chop the ball down diagonally toward the outside of your right knee while keeping your arms straight. Imagine that you are chopping a wood.
• Focus on the rotation in your torso.
• Raise the ball back up to the original position then repeat the step in 3 sets between 12 to 15 times on each side.
• Remember to move with force and control. Don’t swing the ball around.
6. The Leaning Camel
Another variation routine of no crunch ab exercises is the Leaning Camel or the Camel Pose. This exercise will not only strengthen your abs but it will also increase the flexibility of your spine.
• Stand on your knees on the mat, thighs should be parallel.
• Hold a 5-15 pound dumbbell with your hands and place them in front of your chest.
• Breathe in and as you breathe out, lean back using your quad muscles.
• Let your abs engaged and straighten your body as you do the Camel Pose. As you breathe in, return your torso to the starting position.
• Repeat the steps for 15 times.
7. The Dead Bug – No Crunch Ab Exercises
The last exercise on our list of no crunch ab exercises is the Dead Bug. The name sounds funny but this stability exercise will fire up your core working on your front and back body.
• Lie flat on the mat then raise your knees at a 90 degree angle with your palms pressed on your thighs just above your knees.
• Keep your abs engaged and extend your right arm above your head then extend your right leg a few inches above the floor.
• Return to the original position then repeat the steps to your left side.
• Do in two sets for between 10-15 times on each side.