By Craig Ballantyne (author of Turbulence Training for Abs)

One of my first online training clients, Charlene, had spent years doing long slow cardio workouts and struggling through hundreds of crunches each workout. She even went to “ab classes” on non-workout days (when she could have been at home resting or out with her man) because those ab classes didn’t do her any good.

Like Charlene, most of my clients have been so focused on the latest high-repetition ab workouts featured in the latest fitness magazine, but all they did was waste their time and give them a pain in the neck.

It wasn’t until Charlene dropped 3 exercises from her program and switched to fat burning interval training that she finally had a flat belly for swimsuit season.

Are you sick and tired of doing the same old abdominal exercises but getting no results? Have you spent so much time on your back doing crunches that when you close your eyes at night you picture the ceiling of your gym? Then you’ll love…

The 3 Exercises to Avoid…

If you’ve had enough with lying on dirty floors and crunching away until you get a stiff neck, but you still don’t have a firm belly, then it’s time to give up crunches, sit-ups, and bicycles for good.

Those 3 should really be called “lame”, “harmful”, and “useless”. You literally never need to do those three abdominal exercises ever again, and you can still lose belly fat, flatten your stomach, and define your six pack abs.

If you rely on boring, back-breaking abdominal crunches and sit-ups to burn belly fat, you’ll never lose the ugly belly fat covering your abs. To get more fat burning results in less workout time, use fat burning interval training and total-body abdominal exercises instead.

Research shows that most abdominal crunches, situps, and machines are extremely dangerous for your low back! But you can do simple, safe, and effective abdominal bodyweight exercises and interval training at home to flatten your stomach. Are you ready for 21st century ab exercises and abdominal workouts?

You now need to use ab exercises where the focus isn’t on crunching or spinal flexion, but instead use abdominal exercises that offer stabilization and resistance to rotation (rather than doing a lot of rotation like in old school bicycle crunches).

These new types of exercises include planks, side planks, exercise ball jackknives, exercise ball pikes, and many, many more. All of these can be done at home, but without the indignity of lying on your back in the dirt!

Just because these abdominal exercises aren’t your traditional crunches, doesn’t mean that you won’t get that great ab burning feeling following your workout. These core exercises will still help you build 6 pack abs, but in a much safer way that will reduce the incidence of low back pain.

The Evolution of Ab Exercises

The first ab exercise in the evolution of abdominal exercise training is a simple plank. This exercise needs to be mastered by beginners and those at risk of low back pain. The goal here is to work up to a 90 second to 2 minute hold in the plank position.

The next core exercise is the side plank or side bridge. A little more difficult than the regular plank, the trick here is to keep your body in a straight line and keep those hips raised up. Brace your abs at all times.

Want to Work Your Abs 30% Harder Than Normal?

Once you’ve mastered those ab exercises, try the plank with your elbows on the stability ball. According to Men’s Health magazine, this exercise works your abs 30% hard than a regular plank. To increase the difficulty of this ab exercise, try moving the ball further away from your body.

The fourth ab exercise to work your entire core is the stability ball jackknife. Here, you will place your feet on the stability ball and your hands on the floor or elbows on a bench. Then you will bring your knees to your chest, while maintaining the plank position, and then return to the starting position.

Similar to the ab wheel, the next exercise in the evolution of ab training is the stability ball rollout. Place the ball in front of you, with your hands on the ball, roll the ball out, stretching and maintaining your back in a straight line, and contract to return to the starting position.

The last ab exercise is a plank rotation. When you take a regular plank and combine it with a side plank, the subsequent resisting rotation works to provide a total body workout. So to perform this exercise you will start in the side plank position, and without moving your hips rotate to a regular plank, and then over to the opposite side plank position. Continue to do this, while keeping your back straight and hips raised.

Crunches are old news. You just won’t get the same total body benefits of this new type of training. So try out these 6 ab exercises that will provide not only an exceptional core work, but a total body workout as well.

Drop those 3 exercises for more results and less workout time.

When Charlene finally gave up crunches, sit-ups, and bicycle crunches, she was astounded by the change in her abs from interval training and the new abdominal workout program she was using. Plus, she saved 90 minutes per week by giving up her endless crunches and sit-up program along with the long, slow cardio workouts. That gave her 90 extra minutes per week to enjoy her flat belly with her man.

Get Strong! Stay Strong!


  1. Mike Reinold says:

    Nice post Chris, keep up the good work.

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