HEALTH

Get Fit with Marta Montenegro: The No-Crunch Abs Workout
Get flat abs without the crunches.
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The Towel Workout

The routine that I designed focuses on working the core throughout isometric contractions (contracting a muscle and holding it), along with other moves that will make your abs stronger while taking away the pressure on the spine.

This routine will help you to have better posture when you do other exercises as well as when you sit. It will even help you to lift more weight when you do squats, dead lifts, lunges, push-press among other exercises where the abdominals play a role as stabilizer. As a bonus, this routine makes you work other muscles simultaneously and will give you a very nice sweat.

Routine

You’ll need two small towels.

Beginners can do just one circuit, 8-10 reps each exercise. Rest as you need it.
Intermediate/advanced should do 3 to 4 circuits, 12- 15 reps each exercise. No rest until you finish each circuit (60 seconds max.).

Don’t perform this routine the day that you train the legs. The core muscles will be very tired to get the most of either routine.

Perform this routine twice a week.

Make sure that at all times you keep perfect posture. The neck should be aligned with the spine, the back should be straight, hips flats and tight. The wider the feet are, the easier the exercises are.

The exercises

Pike

Bring the towel in with your legs. Keep the back and hips stables. Use your abdominals while pulling in.

(Andrew Meade)

plank with knee in

Plank with knee in and push-up

From a plank position bring the knee in toward the opposite arm. Repeat with the other leg and then do a push-up.

(Andrew Meade)

plank sweeping in

Plank sweeping in/out with hands

From a plank position, sweep with one arm in a circular motion and then with the other while keeping the back straight and hips tight.

(Andrew Meade)

Mountain climber with towel

Mountain climber with towel

Bring one leg to the opposite side, then alternate. Try to do it as fast as you can.

(Andrew Meade)

plank sweeping to side

Plank sweeping to the side

From a plank position open up your legs as wide as you can while keeping proper form then bring them back in. You should feel this in your gluteus and side abdominals.

(Andrew Meade)

towl roll over

Towel roll over back and forth

Extend your arms as much as you can while keeping the core tight and back straight.

(Andrew Meade)

plankonceagain_new

Plank sweeping in/out with the feet
Bring one leg to the same side, then alternate. Try to do it as fast as you can

Get Fit with Marta Montenegro: The No-Crunch Abs Workout

Get flat abs without the crunches.

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