Arrête le CRUNCH ! Comment faire des abdos autrement ? Conseil kiné

Introduction

In this tutorial, we will explore effective alternatives to traditional crunch exercises for strengthening your abdominal muscles. The video emphasizes that relying solely on crunches can lead to muscle imbalances and potential back pain. Instead, we will focus on functional exercises that promote core stability and overall strength.

Step 1: Understand the Limitations of Crunches

• Crunches can be beneficial, but they should not be the only exercise in your routine.
• Overdoing crunches can lead to lower back pain and discomfort.
• It's essential to engage in a variety of exercises to strengthen the core effectively.

Practical Tip

Consider integrating exercises that work multiple muscle groups to enhance overall fitness and reduce the risk of injury.

Step 2: Explore Functional Core Exercises

• Focus on exercises that target the entire core, including the rectus abdominis, obliques, and transverse abdominis.
• Some effective alternatives include:
  • Planks: Hold a plank position to engage the entire core.
  • Dead Bugs: Lie on your back, extend your arms and legs, and alternate moving opposite limbs.
  • Bird-Dogs: On all fours, extend one arm and the opposite leg while keeping the core engaged.

How to Perform a Plank

1. Start in a push-up position, keeping your elbows directly under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Hold the position for 20-60 seconds while engaging your core.

Common Pitfall

Avoid sagging your hips or arching your back while performing planks. Maintain a straight line to prevent strain.

Step 3: Incorporate Variety in Your Routine

• Aim to perform a mix of static and dynamic core exercises.
• Include movements such as:
  • Russian Twists
  • Mountain Climbers
  • Leg Raises

How to Perform Russian Twists

1. Sit on the floor with your knees bent and feet flat.
2. Lean back slightly, keeping your back straight.
3. With your hands together, twist your torso to the right, then to the left, tapping the floor beside you.

Practical Tip

Start with bodyweight exercises, then gradually add resistance (like dumbbells) as your strength improves.

Conclusion

Strengthening your core effectively requires a variety of exercises beyond crunches. Incorporating functional movements like planks, dead bugs, and Russian twists will enhance your core stability and prevent injury. Remember to maintain proper form and listen to your body as you progress. Explore additional resources, such as the Major Mouvement channel or their Instagram, for more exercises and tips to support your fitness journey.