The 7 Minute, Crunch Free Ab Workout

Earlier this week I wrote an article for Mind Body Green explaining why, despite being a personal trainer and Pilates instructor, I never want a six-pack,

With over 6,000 shares and hundreds of women weighing in on the discussion on the MBG website and social media, it seems that a lot of gals out there agree with me.

Today I wanted to make that post even more actionable, with a “crunch free” ab workout routine that will tone your tummy in the most feminine (and functionally sound) way possible.

Why You Want This

To briefly recap my article (get all the details here): 

  • The six-pack is the least important muscle for spinal support
  • A highly defined six-pack can increase the severity of diastasis (separation of the outer abdominal muscles) during and after pregnancy
  • You have to maintain a dangerously low level of body fat
  • You have to prioritize your physique over almost anything else (including wedding cake … eek!)

Why You Need This

While we might not be training for a six-pack, a strong core is non-negotiable. It supports the spine, improves posture and yes, also helps to pull in your abdominals, creating a flatter belly.

The good news is that a crunch free ab workout is actually the best way to isolate those deep core muscles.

How To Get Your Fiancé On Board

The hazards of a six-pack don’t only apply to the ladies. Men with overtrained abs can experience diastasis, low back issues, and hunchbacked posture.

And of course anyone addicted to exercise can develop body image disorders.

So if your hubby-to-be is feeling self conscious about his belly, give him a hug and have him join you in these crunch-less ab exercises. 

Crunch Free Ab Workout

  • Each move in this 7 minute series goes for 45 – 55 seconds. The focus is on engaging the transversus abdominis (the deepest layer of front abdominals, that lay closest to your spine) and the obliques (the muscles at the side of the waist).
  • Your goal is to build up to doing this workout straight through, although at the beginning you may need to take quick rests during the exercises.
  • Pay attention to keeping your abs pulled up to your back the entire time, and keep your spine long and flat in those planks. If you notice tension or pain in your low back simply lower the knees down.
Looking for a more beginner series?

Try this basic core workout.

Now I’d Love To Hear From You

Do you have a six pack? Do you want one? Why or why not? I’d love you to join in the discussion by leaving a comment below.

Your Bridal Trainer,

Jennifer Dene xox

More articles like this:

At Home Pilates Theraband Workout

Pilates Sculpt Workout w/ Weights

It's only fair to share...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedIn

Leave a reply

Praise For Jennifer Dene

More on mindbodybride

Bridal Bootcamp: The Strapless Dress Workout

Today’s wedding workout has three main benefits: to tone your arms, to improve your cardio, and to make you feel like a total badass. I’ve chosen moves that will primarily target your upper body (hello strapless dress), but there’s also a good bit of love shown to your abs and legs. When I edited this…

Why Brides Need To Rethink Weight Loss

I don’t want to be another health expert who stands here and says: “living at your ideal weight is easy”. Because for many women the ability to create a body and life that they love seems needlessly complicated, and even unattainable. I get it. For many years I struggled with low self-esteem, eating disorders, and…

Bridal Bootcamp: Full Body Bridal Workout

Tie those laces ladies; bridal bootcamp is in session! All you need for this workout is lots of energy, and maybe an exercise mat! Even if you don’t have that energy right now, I want you to do the workout anyway. Remember that exercise actually boosts your energy, improves your mood, and is just a generally…

Healthy Date Ideas On A Wedding Budget

Stuck in another date rut? Wedding planning killing your love life? I get it. While getting takeout from your local spot and watching movies on Netflix is fun, sometimes you need to bust out of that comfort zone. If saving for the wedding has your purse strings pulled tight, then hitting up expensive bars and restaurants might…

7 Day Full Body Bridal Workout Challenge

We’re kicking off the new month (and almost a new season) with a full body bridal workout that includes some of my favorite moves. But this workout is a little different most — it’s a 7 day challenge to help you feel motivated to exercise! For many women the problem with working out starts at…