From a plank position reach one arm out to the side and tap the ground with your hand. It is quite subtle though, campers will need to focus.resi. You’ll feel this burner not only in your abs but in your shoulders and hips as well. Sit-ups were once the go-to exercise for the midline. 3 Superior Spine-Friendly Alternatives To Crunches And Sit-Ups. Genasis Shares His Workout Plan, 25 Ab Routines to Strengthen Your Six-Pack, A 71-Year-Old Powerlifter Just Set 4 World Records, How to Watch the World's Strongest Man 2020, Bike Shortages Will Likely Last Until Next Year, 'Skinny American' Tries Russian Army Fitness Test, How Men Over 40 Can Build Bigger Backs Safely, 8 Tips for Building a Bigger Chest Using Dumbbells. Hold this position for your set interval of time. Rotational Push-Up. Pallof Press. Start in the hanging pullup position on a pullup bar and lift your knees up toward the ceiling until they are at waist level. 😀. I think Chris Spealer can explain them best though – right here! As I mentioned already in my previous post about correcting anterior pelvic tilt, overactive or tight hip flexors can cause significant discomfort in the lower back and potentially lead to postural problems. So both are un-necessary and risky moves. Another minus point for the sit-ups is the fact that they don’t work the entire group of core muscles, unlike other midline exercises. Related reads: Foam Roller 15 Minutes Abs Workout. Start in an extended push-up position, legs and arms straight. Crunches. L-Sit. Bicycle. It is … The front rack carry (usually done with kettlebells) is another great variation to add to your midline strength routine. Let's create a blog and annoy the whole internet with that! What Are The Best Alternatives Selfie Apps to Camera360? Too risky for my tastes. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. This is a good exercise for making the good old plank a little more interesting. 5. The exercise recruits all major midline muscle groups such as the transverse abdominous, the rectus abdominous, and the external oblique muscle (basically all the muscles in your midline). We may earn a commission through links on our site. You can see a video here (link leads to YouTube). They were doing crunches, side crunches, some thing where they were passing the big ball between their hands and their knees. A further advantage is the strengthening of your grip which is quite beneficial for a lot of other lifts such as the deadlift or bodyweight exercises like the pull-up. An oldie but goodie, the bicycle move is great because it engages your oblique muscles as you twist your torso from side to side. Mainly, they tend to work not just your abdominal muscles but employ your hip flexors as well (small group of muscles that run from the thighs and connect to the lumbar spine). Such a small movement does little in terms of burning belly fat or sculpting your abs. Lift your torso up as close to your thighs as possible. In recent years, however, sit-ups started developing a negative reputation for a few reasons (even the U.S. Army is phasing them out from their Army Physical Fitness Test). Â. The following exercises are some of my favorites for the midline and will make your core burn for sure. Again, don’t let your hips sag and keep your body in a straight line. Three pairs of exercises for every fitness level. They do require a better mobility and body position awareness.