By Craig Ballantyne
Author
of Turbulence Training For Abs
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One of my first online training
clients, Charlene, had spent years doing long slow cardio
workouts and struggling through hundreds of crunches each
workout. She even went to "ab classes" on non-workout
days (when she could have been at home resting or out with
her man) because those ab classes didn't do her any good.
Like Charlene, most of my clients
have been so focused on the latest high-repetition ab workouts
featured in the latest fitness magazine, but all they did
was waste their time and give them a pain in the neck.
It wasn't until Charlene dropped
3 exercises from her program and switched to fat burning interval
training that she finally had a flat belly for swimsuit season.
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Are you sick and tired of doing the
same old abdominal exercises but getting no results? Have you spent
so much time on your back doing crunches that when you close your
eyes at night you picture the ceiling of your gym? Then you'll love...
The 3 Exercises to Avoid...
If you've had enough with lying on
dirty floors and crunching away until you get a stiff neck, but
you still don't have a firm belly, then
it's time to give up crunches, sit-ups, and bicycles for good.
Those 3 should really be called "lame",
"harmful", and "useless". You literally never
need to do those three abdominal exercises ever again, and you can
still lose belly fat, flatten your stomach, and define your six
pack abs.
If you rely on boring, back-breaking
abdominal crunches and sit-ups to burn belly fat, you'll never lose
the ugly belly fat covering your abs. To get more fat burning results
in less workout time, use fat burning interval training and total-body
abdominal exercises instead.
Research shows that most abdominal
crunches, situps, and machines are extremely dangerous for your
low back! But you can do simple, safe, and effective abdominal bodyweight
exercises and interval training at home to flatten your stomach.
Are you ready for 21st century ab exercises and abdominal workouts?
You now need to use ab exercises where
the focus isn't on crunching or spinal flexion, but instead use
abdominal exercises that offer stabilization and resistance to rotation
(rather than doing a lot of rotation like in old school bicycle
crunches).
These new types of exercises include
planks, side planks, exercise ball jackknives, exercise ball pikes,
and many, many more. All of these can be done at home, but without
the indignity of lying on your back in the dirt!
Just because these abdominal exercises
aren't your traditional crunches, doesn't mean that you won't get
that great ab burning feeling following your workout. These core
exercises will still help you build 6 pack abs, but in a much safer
way that will reduce the incidence of low back pain.
The Evolution of Ab Exercises
The first ab exercise in the evolution
of abdominal exercise training is a simple plank. This exercise
needs to be mastered by beginners and those at risk of low back
pain. The goal here is to work up to a 90 second to 2 minute hold
in the plank position.
The next core exercise is the side
plank or side bridge. A little more difficult than the regular plank,
the trick here is to keep your body in a straight line and keep
those hips raised up. Brace your abs at all times.
Want to Work Your Abs 30% Harder Than Normal?
Once you've mastered those ab exercises,
try the plank with your elbows on the stability ball. According
to Men's Health magazine, this exercise works your abs 30% hard
than a regular plank. To increase the difficulty of this ab exercise,
try moving the ball further away from your body.
The fourth ab exercise to work your
entire core is the stability ball jackknife. Here, you will place
your feet on the stability ball and your hands on the floor or elbows
on a bench. Then you will bring your knees to your chest, while
maintaining the plank position, and then return to the starting
position.
Similar to the ab wheel, the next
exercise in the evolution of ab training is the stability ball rollout.
Place the ball in front of you, with your hands on the ball, roll
the ball out, stretching and maintaining your back in a straight
line, and contract to return to the starting position.
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The last ab exercise
is a plank rotation. When you take a regular plank and combine
it with a side plank, the subsequent resisting rotation works
to provide a total body workout. So to perform this exercise
you will start in the side plank position, and without moving
your hips rotate to a regular plank, and then over to the
opposite side plank position. Continue to do this, while keeping
your back straight and hips raised.
Crunches are old
news. You just won't get the same total body benefits of this
new type of training. So try out these 6 ab exercises that
will provide not only an exceptional core work, but a total
body workout as well.
Drop those 3 exercises
for more results and less workout time.
When Charlene finally
gave up crunches, sit-ups, and bicycle crunches, she was astounded
by the change in her abs from interval training and the new
abdominal workout program she was using. Plus, she saved 90
minutes per week by giving up her endless crunches and sit-up
program along with the long, slow cardio workouts. That gave
her 90 extra minutes per week to enjoy her flat belly with
her man.
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CLICK HERE to learn more about Craig's book
"Turbulence Training for Abs - Home
Abdominal Workouts"
About
The Author
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Learn about the "Dark Side
of Cardio" in the free report from Craig Ballantyne (click
here). Craig is a Certified Strength & Conditioning
Specialist and writes for Men's Health, Men's Fitness, Maximum
Fitness, Muscle and Fitness Hers, and Oxygen magazines. His
trademarked Turbulence Training fat loss workouts have helped
thousands of men and women around the world lose fat, gain
muscle, and get lean in less than 45 minutes three times per
week. For more information on the Turbulence Training workouts
that will help you burn fat without long, slow cardio sessions
or fancy equipment, click
here.
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