Stand-Up Abs

Get a sleek, strong core with­out crunches with this ver­ti­cal ab work­out

Oxygen - - Contents - By Lara McGlashan, MFA, CPT Pho­tog­ra­phy by Cory Sorensen

Get a sleek, strong core with­out crunches with this ver­ti­cal ab work­out.

In daily life, you rarely find your­self crunch­ing up off the floor to do, well, much of any­thing. And ac­cord­ing to Chris Kolba, Ph.D., CSCS, phys­i­cal ther­a­pist at The Ohio State Univer­sity Wexner Med­i­cal Cen­ter, ver­ti­cal train­ing is a bet­ter route to a strong, toned core than crunch­ing.

“In most ac­tiv­i­ties, the body is pri­mar­ily in an up­right po­si­tion with var­i­ous com­po­nents of ver­ti­cal, hor­i­zon­tal and ro­ta­tional move­ment act­ing against grav­ity,” Kolba says. “There­fore, train­ing the core in an up­right po­si­tion is a bet­ter choice to fa­cil­i­tate mus­cle, joint and bal­ance re­cep­tor ac­tiv­ity.” Train­ing your core func­tion­ally also means bet­ter over­all per­for­mance as well as killer def­i­ni­tion in your obliques and six-pack.

Do each move for three to four sets of 12 to 15 rep­e­ti­tions, to­gether as in the sam­ple rou­tine, or scat­tered through­out your train­ing week. Be­gin­ning ath­letes can per­form them with both feet on the ground and/or with­out weight, while more ad­vanced ath­letes can do the moves as pre­scribed. “The move­ments are meant to be small and con­trolled in na­ture,” Kolba says. “The size of the medicine ball varies de­pend­ing on the abil­ity of the per­son, so start lighter and work your way up.”

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