You know all about crunches and situps and planks, the typical ways to exercise your abs. But what if you could improve your six-pack without ever doing a special belly exercise?
Get ready for abdominal training that you have never seen. Meet the "kneeling" positions, a series of underrated positions that will help you train your core and improve your posture without forcing you to do a single sit-up – or even bend your abdominal muscles. Instead, they turn exercises such as dumbbell curls and shoulder press into core exercises, forcing you to be more aware of your body alignment than you ever were.
You usually do most of the exercises either standing, sitting on a bench or lying on a bench or lying on the floor. But the kneeling posture challenges you to take a different position, and they work for almost any exercise that you could do while standing or sitting. "The nice thing about these positions is that you can do bodybuilding-type exercises," says Amir Mofidi, R.K.C., P.I.C.P., a Personal Trainer and Operations Director at Orange County's Irvine Stark Irvine.
They are one of the best kept secrets of fitness and were originally developed by the well-known strength coach and physiotherapist Gray Cook. His idea was simple: by getting you to do an exercise while sitting on your shins (the big kneeling posture), he pulled out your lower legs as a lever. This made it easier for you to "see your mistakes," he said. For example, when exercising from the high knee position, you can not ignore slight flaws such as shaky breathing or a round upper body posture.