Washboard Without Wear

Crunches shorten the rectus abdominus and depress the manubrium of the sternum resulting in a “dropped front panel”–essentially a position of exhalation. In order to maintain respiratory mechanics, the body juts the head forward and fragile neck muscles end up paying the price first. Then the eyes (which must remain level with the horizon) become strained, the mouth drops open, and the entire kinetic chain collapses into dysfunction.

Train the abs with the Forward Ball Roll instead. In a prone position with feet on the floor and forearms on a physio ball, maintain neutral spinal curvatures as you push your arms forward. Extending the lever arm in this way forces the abdominals (flexors of the spine) to contract in order to prevent gravity from forcing the spine to drop into extension.

Essentially, you have an isometric contraction of the abdominals with co-contraction of the lumbar erectors. Without movement, there is no wear/tear on the vertebral discs as occurs with a traditional crunch. So you get the six pack without destroying your back or affecting your posture.

Andrew Johnston, Master in the Art of Living, Triumph Training

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Swimsuit Ready Challenge

This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.

Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →