Unexpected Moves That Work Your Abs Better Than Crunches

14 Unexpected Moves That Work Your Abs Better Than Crunches


These will totally change the way you think about exercising your core. #abs #workout #exercises http://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches
When it comes to bodyweight abs exercises, crunches aren't always the way to go. In fact, research has shown the classic crunch isn't even that effective since it doesn't activate all of your core muscles.


Bottom line: Whether you want to build strength so you can do a pull-up or just want to show off a six-pack (hey, no judgment!), there are more effective exercises than endless crunches.
From plank variations to weighted exercises, these moves from Tone House head coach Evan Betts will totally change the way you think about working your midsection. It won't even feel like you're specifically targeting your abs, but you'll still be engaging your core to the max.
How to use this list: Depending on your fitness level, Betts suggests picking 2 or 3 of the moves below. Perform each move for 60 seconds (or for the number of reps indicated), rest for 20 seconds, then perform the next move. At the end of all three moves, rest for up to 60 seconds, then repeat the circuit. Complete 3 or 4 rounds total.

Bodyweight Moves

1. High Knees

High Knees

Stand with feet hip-width apart, core engaged, and back straight. Hold arms steady or swing to help with momentum. Run in place, drawing each knee as high as possible toward chest, using lower abs to pull knees high. (Think sprint, not jog.) Go as fast as you can for 60 seconds. 

2. Tuck Jump

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Stand with feet hip-width apart, core engaged, back straight. Send hips back, bend knees slightly, with elbows bent at 90 degrees. In one explosive movement, jump up, drawing knees toward chest so knees tap hands. Land lightly on toes, with a slight bend in knees, and immediately jump up again. Jump for 60 seconds.

3. Plank Walk

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Start in a high plank position. Lower onto right forearm, then lower onto left forearm so you are now in a forearm plank. Return to starting position by pushing up from left forearm to left hand, then pushing up from right forearm to right hand. Continue for 60 seconds. At the 30-second mark, lead with the other arm. 

4. Plank Jack

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Start in a high plank position. With core braced, jump both feet apart wider than hip width. Now quickly jump feet back together. Try to land softly on toes each time. Focus on keeping hips steady and arms straight. Continue for 60 seconds.

5. Plank Arms Walk-Out

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Start in a high plank position. Slowly walk hands forward so wrists are no longer under shoulders and body is extended. Walk hands as far forward as possible. Pause at the farthest point for a moment before walking hands back to start position. Continue to repeat for up to 60 seconds.

6. High-Plank Bird Dog

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Start in a high plank position. Brace core and raise right hand and left foot off ground, like a traditional bird dog. Return to starting position and repeat on the other side. Do 10 reps on each side.

7. Scorpion

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Start on all fours. Brace core, come to the tips of your toes, and shift weight to right side. Pick left hand and foot off ground, allowing right hand and foot to shift, so you come into a faceup position. Lift right hand and left foot off ground. With left leg extended, crunch torso together to tap right hand to left toes. Return to all fours. Repeat on the other side, without letting hips hit the ground at any time. Continue for 10 reps on each side.

8. Spiderman Push-Up

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Start in a high plank position. Engage core and bring right knee forward toward right elbow, turning hip out so inner thigh is parallel to floor. As right knee comes forward, bend arms and lower into a push-up. Return to starting position and repeat on the other side. Do 10 reps on each side.
Make it easier: Skip the push-up. Instead, hold a high plank throughout and focus on squeezing obliques to engage core.

9. Body Saw

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

You'll need a small towel or set of sliders for this move. Start in a forearm plank with toes on the towel. With core engaged, slide body forward, bringing shoulders as far forward as possible, past elbows.Then slide back, allowing shoulders to shift behind elbows. Continue to move back and forth for 60 seconds. 
Make it easier: Do a mountain climber or wide-leg mountain climber instead. 

10. Dragon Flag

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Find an anchor to hold onto with arms extended overhead—like a chair, bench, or closed door. (We used a floor anchor in the photo above.) Lie faceup with knees bent. Shifting weight into shoulders, engage core and lift feet overhead (think shoulder stand). Try to keep legs as straight as possible. Lower legs, without allowing them to touch floor, then repeat. Do 3 to 5 slow and controlled reps.
Note: Do not perform this exercise if you have preexisting shoulder issues. Once in shoulder stand, look straight ahead, never side-to-side, to protect your neck from injury. 

Weighted Moves

11. Single-Arm Farmer's Walk

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

This isn't your average walk in the park. Grab a heavy weight such as a dumbbell, kettlebell, or sandbag (as shown). Stand with feet hip-width apart, core engaged, and back straight. Holding weight in right hand, walk forward about 10 feet (or for about 30 seconds). When you turn back, switch the weight to the opposite hand. 
Make it harder: Make it more challenging by walking backward (carefully!) or by stopping halfway through the walk and holding for a few seconds before continuing.

12. Medicine Ball Halo

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Grab a medicine ball (as shown), dumbbell, or kettlebell. Hold the weight with both hands at chest height. Make a big circle around upper body. Keep knees soft and core engaged and steady throughout. Repeat for 30 seconds in one direction, then reverse direction for another 30 seconds. 

13. Resistance Band Rotation

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches
Look for a resistance band or cable machine for this exercise (only use light resistance to protect spine). Stand with left side toward band anchor. With hands shoulder-width apart, elbows at 90 degrees, and palms down, use core to pull away from the band anchor. Slowly return to start (don't snap back into place). Do 15 to 20 reps, then repeat on the other side. 

14. Renegade Row

These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches

Start in high plank position with a dumbbell close to right hand. Keep body straight and core engaged as you lift the dumbbell with right hand. Perform a row keeping arm close to your side and elbow in line with rib cage as you lift the dumbell up toward rib cage. Lower dumbbell to return to starting position. Go for 30 seconds, then switch sides for another 30 seconds.


Shot on location at Tone House in New York City. Special thanks to Tone House head coach Evan Betts, who designed these moves, modeled for us, and pulled off this killer push-up—just for fun. #pushupgoals


These will totally change the way you think about exercising your core. #abs #workout #exercises https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches







Amazing Belly Workout Collection



Amazing Flat Belly Workouts To Help Sculpt Your Abs!

Every Workout Is A Step Closer To Your Goal



Working your abs can often go under appreciated as part of your fitness routine. While your abs and core can get a great workout by stabilising your body during other exercises, it’s important to build up these muscles even more, by targeting them specifically, to help them grow and develop (Just like any other muscle!).

Everybody wants that flat stomach and sculpted set of abs and these routines, along with a quality, healthy diet, will set you on the path to completing this goal.

Below are 9 amazing and different ab workouts that you can use to target different areas of your core, so you can mix and match your workouts and keep them fun and challenging with different levels of intensity. Try one out at the end of your workout today and see if you like it! Enjoy!


In 20 Minutes Workout



450 Rep Abs On Fire Medicine Ball Workout




Flat Abs In 5 Mins Workout



8 Min Bikini Abs Workout





Pumps&Iron Medicine Ball Core Workout



Strong Core Circuit Workout



5 Minute Plank Workout




Slim & Trim Your Waist Flat Stomach – No Equipment Workout















The Top 11 Push-up Variations

  

The Top 11 Push-up Variations You Need to Know About
    

As a runner, push-ups are not the first thing that comes to your mind when it comes to improving your running performance.
But,
By the end of this post, I hope you will change your mind and start adding this awesome exercise to your strength workouts.

Why Strength Matters for Runners

Push-ups, thank God, are some of the best and most efficient exercises you can do to increase strength and endurance in your upper body.
If your upper body is not up to the task, then you will tend to slouch and lose form faster than you want.
That’s why I’m writing an in-depth piece on the many variations of the push-ups. Hopefully, after reading this whole post, you will have a great wide range of push-ups to choose from, and the willingness to start doing them on a regular basis.

The Benefits of Push-ups For Runners

Here are the three main reasons why you need the push-up:
Push-ups are key for building strength and endurance in the upper body and the core. They also improve spinal stability.Push-ups are the type of upper body exercise that you can crank out almost anywhere—even in your own bedroom. Push-ups require no equipment (except for your bodyweight of course).With the many incarnations of the standard push-up, you can target a while range of muscles, including your chest, core, shoulder, back, triceps and more.

The Top 11 Push-up Variations You Need to Know About

Why I’m adding all these variations here?
Well, the classic push-up might be just what the doctor ordered, but if you keep doing it, over and over again, it quickly loses its challenge and becomes a real bore.
Plus, the variations will also help you hit other muscle groups in different ways, which is always a good thing.
In addition, variety is the spice of life, and when it comes to push-ups, this is no exception.
As result, if you are serious about taking your push-ups to the next level, check out these 11 variations.

Image Credit – Barney Moss via Flickr

1. The Standard Push-up

The starting position
Start off by laying down on all fours with your arms positionned at a slightly wider position than your shoulders.

The up and down motion
On the inhale, bend your elbow and lower your body to the ground. Lower your body until your chest is touching or almost touching the floor.
On the exhale, push away from the ground until you have fully extended your arms.

Your elbows
Don’t let your elbows move past your wrists, either out to the side or behind the wrist. Instead, do your best to keep your elbows above your wrists the entire time. The elbows should form a 90-degree angle.

Don’t slouch nor sag
This is a common mistake. Slouching the hips downward and/or pushing them upwards are some of the tricks people use to the push-up less challenging. Make sure your body is forming a straight line from head to toe, and do your best to keep it straight the entire time.
In other words, keep your hips in line with your torso the entire time, please.

Your head
Keep your head in a neutral position. If you jut your knee toward the floor, you will be increasing the risks of injury as well as undermining the push-up.

The modified version (for beginners)
If the standard push-up is too much for you, then you can always do the modified version where you rest on your knees instead of your toes. You can also perform this variation when you are really tired and can’t crank out a push-up with good form.

2. Walking Pushup

Benefits
The walking push-up is great for working on your shoulders strength and stability and toning the core.

Proper Form
Get into a standard pushup position on, preferably, a soft floor, and place your feet on a towel or a sliding disc. Next, while keeping your back straight and upper body steady, walk with your hands across the room, then walk back to back to starting position.

3. Plyometric Pushups

Benefits
This variation builds explosive strength and coordination—ideal for improving speed and endurance.

Proper Form
Assume a standard pushup position on a well-padded carpet or exercise mat. Next, perform a push-up, but explode up with enough force for your hands to come off the floor and clap midair.
As soon you hit the floor, go immediately into the next push-up, exploding up again as hard as possible with good form.

4. Resistance Band Push-ups

Benefits
This variation will put your muscles under tension throughout the exercise, even during the relaxation phase—when your lower down to the floor—making the push-ups more difficult.

Proper Form
Grab a resistance band and wrap it around your upper back and under your hands. Next, start performing the standard push-up in a controlled and slow manner.

5. Diamond Push-ups

Benefits
If you are looking to target your biceps more than your chest, then the diamond variation will come in handy. This one hits the triceps much more heavily than a traditional push-up.

Proper Form
Get into a standard push-up position but this time place your hands close together, thumbs and index fingers touching to form a shape of a diamond. Make sure your hands are below the center of the chest. That’s your starting position.
Next, starting performing push-ups by lowering your chest down to your hands, then pressing up to starting position while keeping the diamond shape intact.

6. Decline BOSU Ball Push-ups

Benefits
This variation requires a lot of balance, thereby you will need to engage your stabilizer muscles the entire time. Plus, they also build strength and stability in the shoulders.

Proper Form
Assume a standard push-up position with your feet elevated on a box or a bench and both hands on the BOSU ball.
Next, perform a push-up, touching your chest to the BOSU ball, then press back up, and repeat

7. Dumbbell Push-ups with Row

Benefits
This is a compound exercise that incorporates a pushing exercise and a pulling exercise. Therefore, this variation is one of the best exercise you can do to strengthen your upper body in the shortest time possible.

Proper Form
Assume a standard push-up position with both hand in a neutral grip on dumbbells and feet shoulder-width apart for balance. Next, while keeping your back flat and core engaged, perform as push-up, pause, then row the dumbbell in your right hand to the side of the chest, bending your arms as you pull it upward, pause for second, then lower the dumbbell back down, and switch sides.
Do this movement in a slow and controlled manner, please.

Image Credit – Only Atoms via Flickr

8. Outside Leg Kick Push-up

Benefits
This variation will not only help you build strength and endurance in your shoulder and chest, it will also increase strength and flexibility in your hamstrings, glutes and hip flexors. It’s also a great core toner.

Proper Form
Get into a standard push-up position.
Next, lower your chest down, then at the bottom of the push-up, kick your right leg out to the side as close to a 90-degree angle as possible while keeping the knee straight, pause for second, then move your leg back to the starting position, and switch sides to complete one rep.

9. Dive Bomber Push-ups

Benefits
This variation targets almost every muscle in your body and it’s a great cardio exercise. Plus, dive bombers are also great for increasing flexibility mobility in the hamstrings, back, and shoulders.

Proper Form
Begin this variation with hands shoulder-width apart, feet spread wide and hips raised toward the ceiling. Make sure your body is forming an inverted “V” shape. That’s the starting position.
Next, bend your arms, drop your head down, then slowly slide your head toward the ground, and glide your chest forward, brining it between your hands and up toward the ceiling. Make sure to drive your head upward until your arms are straight.
Pause for a moment, then reverse the full movement you are back in the starting position.

10. The Three Medicine Balls Push-up

Benefits
This variation is ideal for building strength in the shoulders, back and core as you fight your way to keep your balance. It’s also ideal for improving stability, body awareness, and control.

Proper Form
First of all, get three medicine balls and position them around your body. Next, balance your back feet on one, then place your palms on the other two, and start performing the push-ups. Make sure to engage your core and squeeze your inner thighs together to keep your balance.
This is a hard one so aim for at least 8 push-ups with good form. If you can do more, then be my guest.

11. Handstand Push-ups

Benefits
This is one the hardest and most challenging bodyweight exercises there is, and that’s why it’s a must move in the CrossFit world. The handstand push-ups increases shoulder strength, mobility and stabilization.

Proper Form
With your back to awall, bend at the waist and place both of your hands about 8 to 12 inches away from the wall at shoulder width. Next, kick your legs up into a handstand position against the wall with arms firm, back flat and core activated.
To perform the push-up, lower down to the floor until the top of your head almost touches the floor (If you can’t make it that far then feel free to go half-way). Pause for a moment, then push back up slowly until your elbows reach full extension. That’s one rep.

Conclusion
Hopefully you loved the above 11 push-up variations. Now make sure to take action and do them regularly. There is nothing to it but to do it.
In the meantime thank you for reading my post.
Feel free to leave your comments 









Beyonce Shows Off Her Decorated Baby Bump at Star-Studded

Carter Push Party - Baby Shower

The final stretch! Beyoncé, who is expecting twins with husband Jay Z, celebrated at a star-studded baby shower in Beverly Hills


Beyonce's Twin Pregnancy Style

Beyoncé showed off her decorated baby bump at her baby shower on Saturday, May 20.Backgrid

The "Formation" singer, 35, celebrated her upcoming bundles of joy at a so-called "Carter Push Party," which was attended by Jay Z, 47; their daughter, Blue Ivy, 5; pregnant tennis star Serena Williams; TV personality La La Anthony; and Beyoncé's former Destiny's Child bandmates Kelly Rowland and Michelle Williams, among others.

Beyoncé's mom, Tina Knowles Lawson, documented the fun-filled afternoon on her Instagram account, sharing a video of several guests decked out in colorful, patterned dresses. "Happy Carter Push Party," the group of women yelled for the camera, referring to Beyoncé's married name of Carter.

Beyonce's Best Instagram Style

The 22-time Grammy winner put her growing baby bump on fully display at the party, wearing a barely there top and a flowing skirt.

The expectant mom shared pics from the celebration on her Instagram account on Sunday that showed her holding hands with her husband and smiling at him as he put his hands on her hips. Her sizable bump was decorated with an intricate temporary tattoo and she wore a huge headdress at the celebration.

The outdoor event was held under a huge tent and featured a seating area with orange floor pillows and patterned rugs.

Beyoncé announced her second pregnancy in February. "They have been trying for a long time and now to be blessed with twins they are so over the moon," a source exclusively told Us Weekly earlier this year. "It's even better than they wished for. Blue is so excited to be a big sister!"

Beyonce and Jay Z's Sexy Romance





This is Why Beyonce and Kim Aren't FriendsNickiSwift.com






Was Whoopi Goldberg Arrested For Running A 'Puppy Mill'?



A self-styled "satirical" web site concocted a story about the talk show host being "humiliated" by an FBI investigation.



Whoopi Goldberg was arrested following an FBI investigation into an alleged dog-breeding operation.

On 17 June 2017, comedian and “The View” co-host Whoopi Goldberg was the subject of an article by a disreputable, but prolific, web site. According to the “satirical” TheLast LineOfDefense.org, Goldberg was “humiliated, handcuffed and dragged out of the TV studio” after being arrested by federal officials:


Goldberg has been breeding Pugs, French Bulldogs, Sharpeis and Shitzus from the same sets of parents for nearly 25 years, replacing mom or dad in the line with a son or daughter when she lost one. Veterinary experts say the dogs being produced might look cute, but they are a fragile mess waiting to snap at the first real sign of stress in their lives.

Like everything else The Last Line of Defense publishes, the story is false, as explained in its blisteringly disdainful disclaimer:


In a cynical world where the news of the day often seems fake, The Last Line of Defense offers today’s busy conservative a place to go to read things they’ll enjoy and congregate with a bunch of people they agree with. So while everything on this site is a satirical work of fiction, we are proud to present it to those who will have called it real anyway.

Goldberg, an outspoken critic of President Donald Trump’s administration, has been repeatedly portrayed in a false light throughout 2017 by various dubious and disreputable web sites and publications.

As far as her connection to animals, Goldberg has shown an affinity for animals in need: in 2011 she adopted a cat that had been reportedly thrown out of a car window by its previous owners, and in 2015 she took in a blind and deaf dog, Bear, after he was featured in a segment on her show. She has not used either the cat or the dog to start a puppy mill.