The 3 Best Crunchless Abdominal Exercises in the World

Try These Crunchless Abdominal Exercises and Save Your Back!

Instead of the typical abdominal exercises that we see so often employing crunches, sit ups, leg lifts, etc… I like to give my trainees better options for metabolism-boosting high intensity workouts.

I like to show people how to work their entire body while at the same time training their abs… thus building a rock hard core and creating a much better fat-burning workout than your typical crunch happy ab workout.

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I'm going to show you an example of one of my favorite ab exercises that doesn't include any direct crunches at all.

It's in a tri-set format (similar to a super-set but alternating between 3 exercises):

Renegade Dumbbell Rows
Front Squats with Barbell
Mountain Climber Abdominal Exercises

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise.

Mountain climbers can be done for a time interval (such as 30 seconds) instead of “reps”.

Read Guide: 5 Toughest Abs Exercises for Beginners that Guaranteed Success!

Best Abdominal Exercises: Illustrations and Descriptions:

Renegade dumbbell rows

Are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm.

Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me… you'll feel it in your abs!

Renegade dumbbell rows

Core Exercises

Front squats

Are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats.

You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form.

Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this looks more like a leg exercise, you'll feel this one in the abs big time!

Front squats
Sources: Air Force Medical Art

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Mountain climbers:

Are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position.

It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements.

This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

After finishing each exercise, rest about 30 seconds before starting the next set. Rest about 1-2 minutes after completing each “tri-set” before repeating.

This routine will give you one of the best ab workouts that you've ever had without even doing any direct abdominal exercises. You'll see what I mean after you try it!

Read Guide: Complete Ab Machines Info for Newbie and Pros!

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