PLAY
Take your Abs OUT OF THE
Crunch
You started doing crunches in gym class and probably never stopped, no matter how much you wanted to. But are they really the best way to fire up your six-pack abs? They’re certainly targeted to that specific muscle group, but these movements are not grounded in everyday life.
Y
our abs are so isolated while doing them that you’re not building up other parts of your core and putting an extra burden on your back and neck, leaving them extra-vulnerable to injury. Weights work your abs in tandem with your internal and external obliques, transverse abs and other midsection muscles for a
well-rounded workout that gives you the power and definition you’re seeking. Try these moves and feel the difference.
your core and * Brace lift weights straight up until your arms lock at each shoulder, ensuring they don’t lean to the side, before returning to rack position. Repeat five times.
OVERHEAD PRESS/WALK
*
Begin with one weight (kettlebell or dumbbell) in “rack” position in front of each shoulder.
the top of the fifth * At rep, leave weights high above your head.
*
Take a few deep breaths before starting to walk, keeping your core engaged and your arms close to your ears.
about 25 feet * Walk before turning around and returning to your spot.
STRAIGHT-LEG BARBELL SITUP on the floor with * Lie your legs flat and holding a lightly weighted barbell over your chest, as in a bench press.
your torso * Bring upward while keeping the barbell in position until it’s vertical — don’t crunch! to original * Return position. Do up to five reps.
DUMBBELL BEAR CRAWL on your hands * Begin and knees holding a dumbbell in each hand as it touches the floor. Elevate your knees until you’re standing on the balls of your feet. one dumbbell * Move forward while advancing the opposite foot underneath you. with other * Repeat arm and leg to crawl forward. Continue for at least 15 feet — after you’ve had a little practice, try crawling backward to return to your base.
PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6 3 3
