6 Ways to Get Amazing Abs Without Crunches

Whole Living

There's much more to your belly than meets the eye. Most people target the six-pack surface muscles but neglect the deep abdominal ones, namely the transversus abdominis, iliopsoas, and diaphragm. These six moves target your deep abdominal muscles -- to keep your whole system looking and feeling beautifully balanced. Do the six moves as a routine two to three times per week, with a day off in between. Try it for a week and you could start to see a toned tummy that functions as well on the inside as it looks on the outside.

Plus:Beginner Weight-Training Routine

1. Revolved Ab Pose
What It Does: Helps you use your abs in concert (unlike crunches, which isolate one muscle group)

How to Do It: Lie on your back with your arms in the shape of a T and legs lifted so they're perpendicular to the floor. Shift hips a few inches to the left, then exhale and drop both legs slowly to the right, stopping before they touch the floor. Hold for a deep breath, exhale, and return to the starting position. Repeat on the other side. Alternate for 20 reps, 10 on each side.


2. Abdominal Vacuum
What It Does: Stretches the diaphragm and other deep core muscles; massages the colon, stomach, and other digestive organs to improve functioning

How to Do It: Lie on your back, knees bent, feet on the floor. Inhale and raise arms overhead behind you. Lift your spine one vertebra at a time until your hips are high. Exhale as you relax your abs, lowering your spine down. A natural vacuum will draw your belly in. When your hips are on the floor, lower hands to start position. Repeat 7 to 10 times.


3. Elevated Leg Lift
What It Does: Works the diaphragm and the iliopsoas muscles; improves your posture

How to Do It: Lie on the floor with your pelvis resting on a cushion or towels. Reach arms overhead, palms faceup. Engaging your core, raise the left leg and lift the right an inch off the floor. Hold and breathe deeply for 30 seconds. Repeat with the other leg, alternating 15 times on each side.


Read More:3 More Moves That Will Tone Your Abs


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