You Need More Than Just Crunches If You Want To Build A Superhero Steel Core If you really want to work out your abs, you need to push some weight out and add resistance.
Don Saladino, coach of actor Ryan Reynolds and Sebastian Stan, emphasizes the need for diversification core routine beyond bodyweight moves it like planks and crunches. For this reason, he programs exercises such as kneeling punchouts, where the resistance of a cable machine or tapes is used to relieve abdominal muscle training.
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Your body position on the ground helps to make the movement even more effective by bringing other muscle groups into play. "Kneeling or half kneeling forces you to insert your glutes, which prevents them from getting into the lumbar spine, which is a big mistake many people make," says Saladino. "This movement forces you to put one half of your body on each side."
To perform kneeling punchouts, you will need a cable machine or resistance bands.
- Attach the cable with a handle attachment or attach a resistance band to the bottom of the base.
- Kneel to the side of the platform and grasp the handle / strap with both hands on your chest, pull the cord / stretch the strap. Squeeze your torso and glutes together to maintain a strong torso, keeping your spine straight and your chest up.
- Push the handle / straps outward and extend your elbows. Hold for one bar, press your core and then return to the starting position.
- Change sides in the opposite direction and repeat the movement.
Perform 3 sets of 8 reps on each side to add the kneeling punch to your core workout. For more superhero body movements, check out all Superhero Fit Workouts or Saladino's entire program.