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No-Crunch Abs for Boomers

It’s No-Crunch Abs Time!

Ultimate Abs 2nd graphic, No-Crunch AbsMinimize Ab Exercises and Core Work that Require Lifting your Head or Bending your Neck

Want a stronger set of abs without having to do crunches or flex the spine at the neck?

Challenge yourself to try abs exercises that involve no crunching. While the traditional crunch has its place and value, the last thing we baby boomers need is more forward rounding of the spine. A 6-pack is nice and I would not say “no” to it. However, my guess (based on years of teaching experience and your questions) is that you have other, more important abdominal goals.  Happy news: lots of great options exist to strengthen your core while keeping your head on the mat. Other abs exercises abound where you have very little need to forward flex the neck.

Use Abs Anatomy to Your Advantage

Work with, not against the anatomical reality of your abs: the Rectus Abdominis, Transversus, and Obliques are endurance, compression, and posture muscles. They are not designed for power (in contrast with the glutes and quads, which are power muscles, for example). Emphasize the postural, endurance and compression aspects of the abs. You may especially appreciate improving posture as you strengthen your core and abs.

Abs are endurance, compression, and posture muscles, not powermongers Get exercise examples here Click To Tweet

How many of you already have forward head thrust, tight necks, rounded shoulders? Odds are high you suffer from at least one, if not all these conditions if you are over 50. Heck, even 20, 30, and 40 year olds exhibit the above issues . When selecting abs exercises to try, simply ask yourself whether a given move exacerbates the above problems, is neutral, or counteracts them. The last option is ideal.

No Crunch Examples

A few primary examples of suitable compression abs moves for boomers are planks and the reverse curl or reverse curl with an oblique rotation (bringing the right hip towards the left ribcage, for instance).

Watch the Reverse Curl with Oblique Twist exercise below. Just 1 minute and 15 seconds stand between you and adding this move to your groove.

Marching No-Crunch Abs

Ultimate Abs No-Crunch AbsAnother great option is the “Marching Abs” move where your upper body gets to stay on the mat throughout. Bend your knees to 90 degrees; Keep your hips fairly open with feet close to the ground. March your feet, holding the knee angle constant, alternating right and left foot marches. Depending on core strength and back issues, you may decide to march your feet from the ground to about a foot from the ground — the most challenging version. If you feel back strain have or challenges maintaining alignment, march in space. Draw your knees closer to your chest, close down some of the hip angle, and march with your feet anywhere from one to two feet from the ground.

For more great, no-crunch abs exercises, check out our “Ultimate Abs Workout Collection for Women Over 50.” You may particularly like the Bug series.

Counteract Decades of Living in Front of Yourself

Years of sitting, driving — of living life in front of our bodies — produce forward head misalignment, rounded shoulders, hunched posture, overly stretched or weak backs. Why lock in these problems by performing more forward, hunching, rounding abs moves?   Gaaah! Go for moves that keep your spine long (we love you planks). Or that remind you to keep your head in neutral spinal alignment as is the case with the Rotating Abs/ Core Move.   This video is also under 2 minutes plus it offers right and wrong way tips. Yes, it’s included in the Ultimate Abs Collection.

Here’s what to crunch: numbers. And baby carrots.

ACTION: We and your abs would love you to check out the “Ultimate Abs Workout Collection.” Do a double down and subscribe to our blog for twice a week cutting edge fitness advice tailored to women over 50.

Kymberly Williams-Evans, MA

PS Next week look out for news on a super successful stretching program created by one of our favorite and most accomplished fitness colleagues, Aileen Sheron. If you are interested to become more flexible and comfortable within your own body, this program may be for you. It’s called Flexibility Fast, but that’s all we’re telling you for now.

 

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Planks: The No Crunch, No Head Lifting Abs Exercise

Planks are Great for Women Over 50

Alexandra planking at Lizard's Mouth

Who cares about rock hard abs when you can plank on rocks?

Have you heard you have to hold a long-lever plank for 5 minutes in order to be “cool” or to achieve results? Are you reluctant to attempt this classic ab exercise because that goal seems out of reach? Good news! As few as 20 seconds doing planks with good form will strengthen your core and work your abs. As well, you don’t need to crunch, flex your neck, or lift up your head. Check out the benefit of dropping down after 20 seconds and restarting in this post we wrote on short duration planking: Interval Planks Will Activate Your Abs

 

Ultimate Abs binder imagePlanks are accessible to nearly everyone, as many versions exist.  If you are a beginner planker, start on your knees. If you want a bit more challenge, but are not yet ready for a parallel plank on your toes, place your feet wide apart.  If you want a ton more ideas to improve your abs, then take advantage of the program we created specifically for baby boomers: The Ultimate Abs Workout Collection for Women Over 50.

What is Good Planking Form?

Planking in Australia

The Tourist Plank at the Sydney Opera House in Australia

Good question. Even better answer is to keep reading as we offer bullets below and a video demo. AAAAaaand, pop over to our post that has another video going over dos and don’ts.Planking in Australia

How to Do Planks: Beginner to Intermediate Video

If you’re considering adding planks to your fitness regimen, watch our video. You’ll see four different modifications, and instructions for good form.

 

 

As few as 20 seconds doing planks w/ good form will strengthen your core & work your abs Click To Tweet

 

Kymberly planks in Thailand

We admit – not for beginners or those afraid of heights. Thailand Tourist Plank

Hot Tips from Certified Fitness Instructors (Yeah, that would be us) on How to Get the Most Out of Your Planks

Proper Technique:

  • Rest on your elbows, not your hands, (unless you are taking photos of yourself in exotic places around the world)
  • Place your elbows directly below your shoulders
  • Keep your hands loose and relaxed; a correlation exists between clenched fists and breath-holding
  • Try to keep your body in a straight line from head to knees or toes. If you need to bend, it’s less stressful on your lower back to have your hips slightly piked (lifted) than dropped
  • Pull your navel towards your spine while keeping your spine long
  • Breathe, people, breathe!
Kymberly planks in Cambria rain

We’ll plank anywhere, anytime, in any weather. Photo credit: Alexandra Williams

One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.

 

Get Ultimate Abs (Better Yet, a Strong Core)

ACTION: What do you mean you’re not yet a subscriber? It’s so easy; you get a bonus; we come to you twice a week! Subscribe now in any of the opt-in boxes. But only if you want to age with comfort, confidence, and capability!

Alexandra Williams, MA and Kymberly Williams-Evans, MA