![]() ![]() This is actually very common in candidates as they ramp up their training. Are there any alternatives to doing crunches that will allow me to exercise the same muscles? Any advice would be greatly appreciated. Unfortunately, I’ve developed some sort of rash on my buttocks and lower back that prevents me from doing crunches effectively. Slowly lower your shoulders again into the position of step 1.I’m currently training for the PFT. ![]() Elevate your shoulders as far as comfortable while keeping your lower back on the ground in a controlled motion.Lie down on your back and put your feet flat on the ground.Once you have the required gear, take the following steps to do a weighted crunch: Something like a dumbbell, kettlebell, or even just a heavy backpack is good.Īdditionally, a soft surface to lie down on makes the exercise more comfortable. Weighted crunchįor weighted crunches, you will need some type of extra resistance. ![]() If you don’t have anything at home, you will have to choose one of the other options on this list. One downside is that you still need some equipment to do cable rope crunches. This alternative is even better in this area because it is so easy to adjust the resistance.Īdditionally, you could really move your chest back to make it so your abs go through a larger range of motion which tends to be beneficial for results. The main benefit of the decline crunch is that it is slightly harder on your abs due to the different angle of the decline bench.Ĭable rope crunches allow you to make the movement harder too without a special bench. Return back to the position in step 2 in a controlled motion.Make sure your abs are moving the cable machine weight. Slowly move your shoulders to your hips as far as comfortable.Sit right in front of the pulley, grab the double-rope handle, pull it down against your shoulder, and keep the rope there.Set the cable pull to a high setting, select the desired weight, and attach the double-rope handle.When you have the required gear, take the following steps to do a cable rope crunch: To do this next exercise you preferably have a cable machine with a double-rope handle but you could also use a resistance band with an anchor at home.Īdditionally, a soft pad for your knees will make your workout a lot more comfortable. What types of ab workouts you want to do depends on things like personal preferences and training goals. This is not necessarily better or worse for everyone. Reverse crunches are another example of a substitute with a slightly different focus from decline crunches.īy moving your hips toward your chest instead of the other way around, you are working the muscle fibers in your lower abs more instead of the upper abs. Return your hips back to the position of step 1 in a controlled motion.The angles of your legs should stay more or less the same. Your hips and lower back should be the only body parts moving. Slowly raise your hips (and in turn your legs) to your knees as far as comfortable.Lie down on your back, keep your knees at 90-degree angles, and raise your legs until your thighs are about vertical.Take the following steps to do a reverse crunch: In practice, a soft surface like an exercise mat will make the movement a lot more comfortable. In theory, you don’t need any special equipment for the next decline crunch alternative. These will have similar effects at a slightly easier challenge level. If you don’t have a decline bench at home, you can also just consider doing regular sit-ups. This more general core muscle engagement could align more with your training goals. However, this alternative also works your oblique and hip flexor muscles a good amount. Really “roll down” your spine on the weight bench.ĭecline sit-ups still work your abs similar to decline crunches. Do the previous step in reverse in a controlled motion.Gradually raise more and more of your spine until your shoulders are as far as comfortable or close to your knees. ![]()
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