Crunchless Abs Workout – Crunch Free Ab Workout Routine



this is fitness blenders crunch list ab workout in this workout routine we're doing of nine different exercises and you're doing exercise 450 seconds now you don't necessarily need to do a warm-up for this routine but it's always a good idea to do at least a five-minute warm-up before you do any kind of physical activity let's go ahead and get start with our first exercise we're gonna start off with a double chop knee pulls go ahead get ready and begin here start with those hands directly above your head then draw one knee up across the side of your body while pulling those hands down to the outside that leg you're gonna do that motion twice pulling that knee up and bring those hands down and then you're gonna switch over and do the same thing on the opposite side just keep alternating back and forth moving relatively quickly making sure you're trying to get as much range of motion out of that knee as you can really trying to get nice and high now every time you bring that knee up and those hands down you actually want to do a little bit of a crunch motion pulling your shoulders forward and kind of rocking those hips in you should feel it quite a bit in those abdominal muscles and that hip flexor of the front hip joint as well as into those obliques a little bit from that rotation motion through your shoulders every time you come down to the outside that leg almost done jizz about five seconds left and go ahead and relax all right next one the torso twist jabs go ahead and get ready and begin go ahead and drop down on a quarter squat rotating those shoulders back and forth you want to get a really nice rotation on that torso pulling those shoulders across as much as you can it's less about getting your arm across in front of your body than it is rotating that shoulder so your arm actually comes across at a diagonal so really focus on that rotation through those shoulders and keeping down in that nice quarter squat you can go lower if you want to make a little bit harder the main thing you want to focus on is making sure you keep down that quarter squat as you start getting more and more tired your legs and start trying to extend on you and get you back to a full standing position so it's easier make sure you stay nice and low it's at least a quarter squat or lower you and just about 5 seconds left and let it relax alright move on to the next one the standing toe touches go ahead and get ready and begin we goes arm strip above your head you can bring one leg up straight in front of your body reaching with the opposite hand down to the top of that toe stretching forward out to that toe as far as you possibly can rounding their shoulders forward just a little bit you want to get a nice tight crunch in those abdominal muscles you're gonna feel it also in your hip flexor the front of that hip as well as the top of that thigh so make sure you're getting as much range of motion as you can now you might not be able to actually touch your toe like Kelly's doing here but you do want to focus on trying to get as much range of motion out of this as you can't you want to keep that leg as straight as possible while at the same time crunching down towards that toe as far as you possibly can just about five seconds left and there you go go ahead let relax let's move to the next one the four twist knee ups go ahead and get ready and begin there's a really nice one for those obliques you're gonna do four rotations left to right and then on that fifth rotation you're going to draw one of your knees up really nice and high to the outside of that opposite elbow so its watch that rotation it's going to be one two three four knee up one two three four knee up just keep that rotation going nice and slow under control making sure that you're really trying to focus on getting a lot of range of motion through that knee trying to get that knee up as high as you possibly can and every time you drop back down it goes back down into a quarter squat or lower you and we're almost done about five seconds left and let it relax I just move on to the next one that crossover toe touches go ahead and get ready and begin bring those arms straight up out from your sides you tipped forward and rotate those shoulders at the same time bring that hand down to outside of that opposite foot and then you come back up nice straight position then you repeat that motion just over to the opposite side to keep rotating back and forth getting a nice rotation on those obliques using those obliques to crunch yourself to the side as far as you possibly can getting as much rotation to those shoulders as you can you and we're almost done just about five seconds left and let it relax are just going to move on to the next one the side squat plus a knee plus a side squat go ahead get ready and begin those hands come up behind your head you squat out that right leg first once you're down to that squat you're going to come up and drive that right knee up to the outside of that left elbow then right back down that squat with that right leg out then you come up and you're gonna switch legs bring that left leg out to the side drive that left knee up right back out with that left leg out to the side and that squat and then come back up again switching back over to the right just keep alternating back and forth focus on getting a really nice high drive with that knee every single time you come up in that middle making sure you're rotating those shoulders getting a little bit of oblique twist as well every time that knee comes up just really focus on getting a lot of range of motion getting down really nice and low a really nice wide squat as well as driving that knee up really nice and high and rotating those shoulders as much as you can and it's about five seconds left and let it relax alright going to move on to the next one the slo-mo rotations go ahead and get ready and begin those arms comes from those shoulders nice and slow rotate those shoulders to the left and right as far as you possibly can try keep those hips as stationary as you can it's okay if they rotate a little bit you want to try to keep them as still as possible all that rotation you want just coming around from that torso there's at least as much of that rotation as possible come from that torso so you want to feel it in those obliques quite a bit from trying to roll those shoulders to left to right now just be careful not to speed this motion up too much you want a really controlled slow motion back and forth make sure that you're not really trying to swing your shoulders or swing your arms the main thing you want to focus on is just rotating those shoulders as far as you possibly can at the same time keeping those hips as stationary as possible and just about 5 seconds left and let it relax so I just move to the next one the tap Jax go ahead and get ready and begin nice and slow crossing your legs from side to side those hands come up and down every single time every time that leg kicks out back behind you want those arms down make sure you bring those arms back up as you're transitioning through the middle and as that leg comes out on the opposite side those arms come back down again just make sure you keeping this motion nice and quick but make sure you're keeping it under control you don't want to swing those arms and legs too much and really focus on getting that hip kick pressing that leg back behind you because that's where you can get that stretch and that contraction through those obliques you just about five seconds left and go ahead and let it relax we move on to the next one the side bends go ahead and get ready and begin those arms come straight out to the sides tipping left to right as far as you possibly can you might try to get down as low on that leg as you possibly can really stretching out those obliques as well as contracting as you start coming back up this is a really good one for that abducting oblique motion as opposed to that rotational oblique motion from twisting is really really good contract and tone those outer obliques along that base that ribcage that crest that hip you and we're almost done just about five seconds left and let it relax all right good job you just finished this crunch las' ab workout

31 Comments

  1. Is this exercise okay even if you have diastasis recti?

  2. Workout complete

  3. Love that routine rhanks for the excersice

  4. Whenever I try doing the Torso Twist Jabs my tummy starts hurting terribly. Does someone know what I'm doing wrong?

  5. Awesome work out

  6. Great workout! Thank you for posting this..I did feel this more in my arms though, rather than my core. xDD

  7. 200319

  8. I will start today this, plus eating healthy, drinking enough water and 30 of cardio 🌱 i will be updating.
    I also want to loss weight 😪

    1. IT WAS HARD. I dont use to do any kind of exercise so i literally felt this 😣

  9. Thanks a lot fitness blender… for this is what I am looking for…

  10. 👍👍

  11. great workout

  12. 💐

  13. wait these are juste the same move that crunches are, but standing up

  14. 🌷

  15. This is a great warm up!

  16. is it ok if i do this exercises after a c section,its been 7 months? thanks for the videos <3

  17. ❤️❤️❤️❤️

  18. dont be offended but if you´re using comic sans one more time in a workout video ill murder you! 😉

  19. Good addition to the workout.

  20. How do you keep your core muscles contracted? Do you have to hold your breath?

  21. This video is a favorite. I love it! There's no floor work, it doesn't hurt my neck and back and it's effective. I love these two people for making these great videos!

  22. Nice

  23. good

  24. As a 11 year old I bet that this wouldn’t work

  25. what does 'crunchless' mean?

  26. while i was doing this work out my arms hurt grew sore but now my back (between my shoulder blades) hurts as hell, i can't even sit painlessly
    just a warning – if you're new, you might not want to push yourself very far

    on a positive note: thanks for being there, fitness blender! i enjoy your other routines a lot 🙂

  27. Woot! I did these a few years ago helped me a heck of a lot! Can't wait to get back in the groove of this! Thank you!

  28. How often should you do this workout and can it be considered cardio as well?

  29. workout complete

  30. Thank you for making this video, I think this help me to release my working stress more or less. Thank you again.

  31. Thanks

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