No Crunch December: Compound Plank

To do a motion exercise that works the entire core, we can combine the standard elbow plank with the side plank.The motion forces you to work more, and get your entire abdominal region. If you are anything like me, sometimes you prefer to move than to do exercises that require you stay in place.

Cheers Eights & Weights!

No Crunch December: Six Inch Leg Raise

So remember how I said exercises that force you to balance are the key to building core strength? Here is another another. People know this by different names, but I like to call it the "Six inch leg raise" because it reminds me that the lower I go, the more effect this has.

No Crunch December: The High Plank and the Pushup

We're still on getting those abs this December without doing those darned crunches. Let's talk about two exercises that we presume only focus on the arms, but really target the core as well.

High Plank

This is very similar to the regular elbow plank we regularly do. However, the difference is that you are on your palms rather than your elbows, like you are when you are trying to begin a regular push-up. 

No Crunch December: Russian Twists

In case you haven't got the message yet, the obliques are a really important part of overall core strength, and of course your abs. The Russian Twist is another one of those exercises that works the obliques a lot, but also works all of the abs muscles. 

How do you do it? Sit on your butt, and lift your upper body off of the floor. You may also choose to lift your legs of the floor or keep your heels on the floor. Keeping your chest up, lower your upper back until you feel tension in your abs. Slowly rotate from left to right, touching the fingers to the floor and turning your head to look to that side as you go. Watch the video for a demo.

Cheers Eights & Weights!

No Crunch December: Kick-Outs

The Kick-out is one of the favorite core exercises because it pushes me hard. I struggle a lot with it, but I see the improvements in my core strength as well. See the video below for details. Note that you can do it with your palms on the floor on either side of your bum, or you can lift your palms off the floor if you are strong enough.

Sit on the floor, lift your legs in the air, and put your palms beside you. Pull your knees close to your chest and pull your chest towards your knees using your core strength. The release your knees forward without your feet touching the floor. Repeat.

Cheers Eights & Weights!

No Crunch December: Spider Plank

Today's routine looks pretty easy, but can actually be quite tough. I call it the "Spider Plank" but it's also known by many other names. This works your obliques.

How do you do it? Start in an upper plank position with your palms on the floor. Balance on your left toes and lift your right knee to meet your elbow. As you do this, slightly bend your elbow so you are leaning in. Do this on the other side as well. 

For a visual demonstration, check out the video below.

Cheers Eights & Weights!

No Crunch December: The Boat

There are many ways to do the Boat, but the key takeaway is that you lift your legs and upper body off the floor so that only your bum is on the floor. This forces your core to carry the rest of your body as you balance. Remember that the key to core strength is balance exercises?

No Crunch December: Bridges

Focusing on core strength is really the focus of this month because I like people to understand that you need a strong core for great abs. But you should not focus on just crunches because they mostly only work one group of abs muscles (the front). 

The bridge is one of those exercises that is amazing for not only the abs, but the bum, and the obliques as well. It forces you to balance and that's what develops that core strength. You can either choose to hold the position for as long as you can (target a minute or more), or turn it into a motion exercise.

No Crunch December: Reverse Plank with a Knee Lift

As I always say, exercises that force you to balance tend to work your core. And a strong core is key to better abs. Watch this video for a demonstration of how to do the "Reverse plank with a knee lift". The imbalance really forces your abs to work hard.

Cheers Eights & Weights!