4 Great Ab Exercises that are Not Crunches!

Conventional crunches off the floor is far from functional. They will also do nothing for attaining flat abs if that’s what you’re after.

 

Crunches promote forward head posture and shortens your upper abdominals, which restricts the ribcage and prevents the diaphragm from expanding. This is bad!

 

In order to breathe effectively – meaning that we are oxygenating our body with each breath – we need to be able to expand the diaphragm.  Performing crunches off the floor will mean that your body has to use accessory respiratory muscles and breathe from the neck, shoulders and chest area.  Inevitably being an avid cruncher will lead you to bad posture, poor breathing and organ dysfunction.

 

The great news is that you don’t need crunches to get flat abs!  In fact, most ab exercises done off the floor only use a small portion of your abdominals anyways, so it makes more sense to use as many muscles as possible to get results.

 

Here are a few of my favourite core exercises that use lots of lovely core muscles and offer results!

1. Cable Oblique Twists – Love, love, love the cable machine to work the obliques! It provides just the right amount of tension while performing the movement and allows you to use the whole body fluidly.

 

Key Pointers:

Set the cable machine to chest height

 

  • Begin with a light weight, until you can get the right form
  • Grab the cable machine handle with both hands and step out from the machine, just enough to feel the tension of the weight pulling you forward
  • With good posture and a stable base, begin by inhaling through the belly
  • Exhale and twist outwards
  • As you twist outwards make sure that your feet are pivoting towards the twisting side. You want your whole body to be working together!

 

Click to see video demo here: 

2. Swiss Ball Sit Up (with med ball) – Ok, so this is technically a sit up, but since it’s not off the floor, rather off a Swiss Ball, it allows for a much greater range of motion. The beauty of a Swiss Ball is that you can use a greater percentage of your core muscles and prevent pelvic dysfunction.

 

Key Pointers:

  • Get a Swiss ball that is the correct size for you and firm. *proper sizing is available at the end of this post.
  • The med ball is an option, but if you are using it, make sure that it is a weight that is challenging, but also allows you to perform the exercise with good form.
  • Holding the med ball at your chest, inhale as you allow yourself to roll your body over the ball, exhale and lift yourself up to sitting and reaching your arms up.

 

Click to see video demo here: 

– This is definitely one of my favourites exercises! It translates well functionally and get’s your heart rate going in no time.

3. Cable Woodchops – This is definitely one of my favourites exercises.  It translates well functionally and get’s your heart rate going in no time.

 

Key Pointers:

  • Begin standing sideways to the cable machine.
  • The cable should be set at the highest setting.
  • Grab the cable attachment with arms fully extended by not locked.
  • Step out so that you feel the tension of the weight.
  • Inhale from the belly. And as you exhale chop downwards towards your outside foot.
  • Make sure that as you chop, you do not round your back. Twist from the obliques, and use those legs.
  • Watch the video and note that you have to move your whole body together, allowing the inside foot to pivot as you chop

 

 

Click to see video demo here:

 

4. Swiss Ball rollout –  Think Ab Roller, but safer and doable for most people. This exercise is great at targeting the rectus abdominis, the muscles that give you the visible 6 pack look.

 

Key Pointers:

  • Begin with the right sixe of Swiss Ball (see sizes below).
  • If doing this exercise on your knees, use a yoga matt for cushioning
  • Begin by placing your forearms on the Swiss Ball.
  • Inhale from the belly. Exhale and roll yourself forward, until you feel the tension in your abs, but not in your low back.

 

Click to see video demo here: 

Remember that breathing and good form are key when doing any exercise!

 

*Swiss Ball Sizing:

 

If your height is less than 5’2” you will need a 45cm ball
If your height is 5’2” to 5’8″ you will need a 55cm ball
If your height is 5’9″ to 6’3″ you will need a 65cm ball
If your height is 6’4″ to 6’9″ you will need a 75cm ball

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KARSTEN DICKIE

Hey BBBC family! My name is Karsten Dickie and I am a coach at King West Best Body Bootcamp.

Growing up I was very involved in sports. I played competitive volleyball, basketball and hockey. I was always fascinated with how the body works, nutrition, strength training and anything that involved athletics. Applying my knowledge I noticed improvement of my health, energy and body transformation which then had me hooked on weight training. That’s when I knew I wanted to help impact people’s lives and share my knowledge about exercise, mobility and nutrition to help achieve their goals.

I received my diploma from Algonquin College for Fitness & Health Promotion and I have been doing group training for six years now. Additionally, I’ve trained hockey teams, volleyball teams, large event groups, and one-on-one training.

I’m passionate about enhancing the health, fitness and overall well-being of clients. With my skills and knowledge, I help clients achieve their goals in and out of the gym.

Outside of training I like to do yoga, read, play team sports, and spend time with my friends and family.

CERTIFICATIONS/ACHIEVEMENTS:

Algonquin College Fitness & Health Promotion
CanFitPro PTS
Lucas Parker Barbell Cycling
CPR/AED2

ANDY RANDHAWA

Hey there!
I’m Andy Randhawa, the newest addition to the Best Body Bootcamp family.

You can’t hear my accent while reading this but I’m Australian.
I grew up playing a lot of sports like tennis, basketball, boxing and footy (Aussie rules football) and competed professionally in tennis.

I have transformed bodies for over 12 years and also helped them show it off on stage.

I have an extensive knowledge about training and nutrition which I can apply to my clients to bring them closer their goals.

When I’m not making people sore or make them complain while training I spend my time doing filmmaking, videography and hanging out with friends (I need new ones in Canada).

Look forward to making you get your dream body.

CERTIFICATIONS/ACHIEVEMENTS:

Diploma of Fitness
Bachelors of Exercise Science
BoxFit Level 1&2

DANIELA NAHAS

My journey in fitness and health began about 15 years ago. Before that, like many of you I struggled with yo-yo dieting, and doing countless hours of cardio just to stay looking slim. Boy I wish I could talk some sense into my past self! But health is a journey and I am so grateful for all of my experiences, which have shaped what I have to offer our members today.
Over the years I have experienced first hand the life changing benefits of incorporating the right kind of exercise into my life. That motivated me to become a personal trainer 15 years ago, and it still continues to motivate me today. I want everyone to be able to to experience what exercise can do for their well being, self confidence and physique.
I used to struggle with my nutrition in a big way, so I completely empathize with you, if this is the hardest part for you when it comes to seeing long term change. I once struggled with eating disorders, followed by any years of a very negative relationship to food, even during my initial years as a personal trainer.

It occurred to me one day that I could not help my clients make changes and make better choices, without first focusing on myself. It was through completing my Holistic Lifestyle Coach Certification that I was able to change my relationship to food and be able to genuinely help clients get closer to their goals.

My increasing passion for nutrition and health led me to become certified as a Health Coach. As a health coach, I am able to help my clients delve deeper into your relationship with food and their health. What lies beneath our patterns and habits is fascinating and when you can tap into that it can have an incredibly powerful impact on our lives, and bring about real change!

These days I leave most of the bootcamp training to our awesome trainers, but I continue to share my passion for nutrition and fitness in our private member facebook group and work on our ever evolving member offerings.

My other passion? I am the luckiest mom to a 9-year-old boy. He keeps me on my toes and I must admit has helped me grow in ways I never thought possible. Together with hubby Roger Nahas, we like to spend plenty of time outdoors, along with the latest family hobby – board games.

When I get me time, I like to do yoga, read, cook, and spend time in nature.

I look forward to having you join us!

CERTIFICATIONS/ACHIEVEMENTS:

Health Coach Certification – Health Coach Institute
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
Program Design, C.H.E.K Institute
Human Kinetics Exercise Anatomy
SPI Advanced Training for General Fitness
SPI Technical Aspects of Strength Training
SPI Nutrition for Sport and Performance
Emergency First Aid & CPR

ROGER NAHAS

My journey in fitness and nutrition is a little different than most. You see, I’m a former fat kid! The kid who was a total introvert! I was always the guy who was too embarrassed to take his shirt off at the beach! But I remember the day everything changed for me – I looked in the mirror and wasn’t happy with what I saw. I made the decision to change my body and my life. It was 1999 and I took a before pic and measurements and body fat and I entered the Body for Life Challenge. Over the next 90 days, I completely changed my eating habits, and worked out regularly. I actually was awarded the Canadian Grand Champion for my age category!

I was no longer the fat kid. I looked forward to getting to a beach so I could take my shirt off and I became more outgoing and fun! After seeing the difference it made in my life I decided that I wanted to dedicate my life to helping people realize the amazing benefits of optimal health and fitness.

I started out as most trainers do in your typical gym. After years of working in a gym setting, I was getting disillusioned with how Big Box Gyms operated. I wanted to train people functionally and to make their bodies strong in the movements they used in the real word. I wanted to make working with a highly trained instructor more affordable, and I wanted to make fitness fun because let’s face it; if you are having a blast, it makes it that much easier to stick to it. The result was the launching of Best Body . I have to tell you that although I looked great in the after pic above, the food and exercise plans I followed to get that after pic, hurt me in the long run. It made me look good from the outside but my body was breaking down on the inside. The way I was working out and what I thought was healthy eating was in fact hurting me in the long run. I was over training, taking longer to recover from my workouts, I tore my rotator cuff and had gut issues. Nothing I could do was helping and then I was introduced to a C.H.E.K Holistic Lifestyle Coach who helped me. Turns out I was stressing my body beyond repair and then giving it food that wasn’t helping but was actually stressing my body even more. He made me look at my body and the food I put into it in a totally different way.

That lead me to complete my certification as a C.H.E.K Holistic Lifestyle Coach and we pass that knowledge on and encourage holistic nutrition to our members.

In addition to running the day-to-day operations of Best Body Bootcamp, I also work with individual clients doing fitness training as well as holistic nutrition and lifestyle coaching.

When I’ve got a bit of free time, I spend as much of it as possible with my wife and son, I bike year round, play hockey, practice Tai Chi daily, read & take courses.

I hope to see you soon so we can transform your body and life!

CERTIFICATIONS/ACHIEVEMENTS:

C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Program Design, C.H.E.K Institute
Program Design, C.H.E.K Institute
Scientific Core Training , C.H.E.K Institute

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A great place with very supportive, caring staff. If you want to change your lifestyle and health this is the place to do it. You will see results and learn to be healthier. Small classes and accountability that challenge you every time. I should of done this a long time ago.

Jo Castrinos