By Craig Ballantyne
Author
of Turubulence Training For Abs
If you want to have a flat
stomach or 6-pack abs, you never have to do another crunch
or sit-up ever again. But you can still do it without fancy
machines, using only unique bodyweight ab exercises.
In fact, the truth about abdominal
crunches is that they are useless, ineffective, and could
even hurt your back. I found out crunches are useless the
hard way, spending ten minutes per day on crunches back in
my 3rd year of University, but to no avail. They didn't do
anything for my abs.
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That year I stumbled across interval
training and total body abdominal exercises. Finally, it was these
training secrets that helped me change my torso from regular fit
college-aged male into cover-model six-pack abs worthy.
Everyone is talking about interval
training these days, so let's focus on the total body abdominal
exercises to help you build a better looking torso without doing
so at the expense of your low back health.
For beginners, the 3 exercises you
must master are called, "The Plank", "The Side Plank",
and "The Bird Dog". Now I'll be honest, these aren't the
most exciting moves in the world, but they will put you on the track
to flatter abs and a healthier low back.
For intermediate fitness and strength,
you can graduate to exercises such as Mountain Climbers, Plank with
your Forearms on the Ball, and Stability Ball Jackknives. There
are also at least a half-dozen advanced pushup exercises that will
work your abs as well as crunches ever could!
Finally, if you are advanced, some
of my favorite abdominal exercises include, Cross-Body Mountain
Climbers, Chin-ups with Knee-Ups, and Stability Ball Rollouts.
I don't train "abs" a lot,
but I use total body exercises that work my abs all the time. And
the ab exercises that I do have in my program are not traditional
ab exercises. No crunching for me.
Instead, I use what I call "total
body ab exercises". Currently, my 3 favorite bodyweight ab
exercises are:
1) The Pull-up (or
Chin-up) plus Knee-Up combo
2) The Ab Wheel or Diagonal
Ab Wheel
3) X-Body Mountain Climber
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Check out this
awesome abs triset from Workout A of Phase 2 of the Advanced
TT for Abs Home Abdominal Workouts.
It uses the Ab
Wheel (or you can sub in the Stability Ball Rollout if you
don't have the little wheel gadget).
3A) Ab Wheel or
Stability Ball Rollout - 10 reps
- No rest.
3B) Stability Ball X-Body Mountain Climber (Hands on Ball)
- 10 reps
- No rest.
3C) Pushup Side Plank - 30 second hold
- Rest 1 minute & repeat
2 more times for a total of 3 trisets.
You'll never have
to do another useless crunch on a stinky, sweaty dirty gym
mat or hotel room floor EVER again!
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CLICK
HERE to learn more about Craig's new 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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