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How To Get Ripped Abs Without Crunches (Video)
by Shin Ohtake on Thursday, June 17, 2010 • 34 Comments
Traditional ab exercises like sit ups and crunches are not the best way to get you ripped abs. In fact, if you’ve read any of my past articles regarding ab/core exercises, you know that I don’t like anything that involves excessive movement of the spine.
Your spine is strongest at it’s neutral position, which is a natural “s” curve. And since your spine houses your spinal cord, it would make sense to have it in a position that can provide maximum support at all times. This is why excessive flexion, extension and rotation is not recommended, since it compromises your spine’s ability to protect your spinal nervous system.
So, how do you work your abs?
(Note: If you’re having trouble viewing this video, please try watching it directly on my YouTube channel and see if that helps)
Well “working” your abs doesn’t always have to come from movement. In fact, trying to prevent your spine from moving is a great way to stimulate your abs and functionally it’s what your abs were designed to do. Your abs protect your spine from excessive movements like flexion, extension and rotation.
Now if you’re doubting that anti-movement patterns can work your abs, better than your traditional sit ups and crunches…try this ab exercise out and see for yourself. This particular exercise involves anti-extension. So your abs have to prevent your spine from extending. And believe it or not, this simple exercise actually activates more abdominal muscles than crunches, twists and lateral bends combined. Just a few reps of this exercise and you’ll feel like you got sucker punched in your gut the next day.
To help you in your quest for ripped abs, I decided to do a 3 part series of simple but very effective ab exercises. This is part 1 of 3. Combine these ab exercises with potent fat burning workouts like the ones in my MAX Workouts program and you’ll start shedding excess belly fat while tightening your stomach
Try this one out and let me know how your abs feel.
Do you think the anti-movement works your abs more than regular crunches and sit ups?
I’d love to know what you think. Please post your comments below.
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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34 Comments
Posted by eck on 06/17 at 07:59 AM
Shin, great movement.Can also just use paper plates that slide along the carpet if you work out at home and use a swing set for the same motion if you work out at the park.
Posted by Anna on 06/17 at 08:08 AM
And?
You think that we don’t seen this eqipment before?
This video neither help nor wow me…
Posted by subhash on 06/17 at 08:20 AM
Thanks for this video.But still i have so much fat on my stomach,first i have to reduce that please tell me some thing for that.
Posted by Ada on 06/17 at 09:18 AM
Hi Shin,
Thanks for this video, I would like to ask how about the breathing, inhale when roll out and exhale roll back?
Best regards
Ada
Posted by Bob on 06/17 at 09:47 AM
Yes the wheels have been around. The reason why is because they work. A good demonstration on how to do the basic moves. A really inexpensive piece of equipment that is very effective. I’ve used on now for over 10 years, and it is one of my favorite pieces of equipment. A word of advice though if you are just starting with one. Ease into using it. It’s easy to get carried away the first time you use one, and you will be sore the next day.
Posted by Shirley on 06/17 at 09:53 AM
Wow I really enjoyed that video.At first it seemed difficult and while I was watching you I said ouch,but then you showed the different variations,and I tried it..Well wish me luck,but I am going to keep at it.Thanks Shin, as always you’re “A Star” 
Posted by edlira on 06/17 at 10:27 AM
Yes! For me is a wow..this video !
It looks great and the explanation sounds so logical and scientific one.I am going to tell to my gym here in Japan -Osaka and order it as soon as possible.
Thank you Shin!
Posted by Mark Tebbutt on 06/17 at 10:32 AM
Hi…Great video
I’m a Personal Trainer and i take circuit training classes in the evenings. This is a great piece of kit which i’ll have to invest more time with my class in.
Thanks Shin
Posted by Angela on 06/17 at 10:59 AM
The Ab Roller is a simple piece of equipment but if it can also be nasty to your back if you use it with incorrect posture.
Thank you for clarifying the position of the upper and lower back before rolling forward. It really does make a difference to the feel of the motion and puts far less strain on the back.
Totally enjoyed this video!
Posted by Will on 06/17 at 11:33 AM
Nice, I will do some of these today. I hope people will not think these are easier than crunches 
Thanks,
Will
Posted by RK on 06/17 at 11:43 AM
Can be done with an office chair that has wheels by using the chair’s pedestal base to hold onto, the movement is the same, might be awkward at first due to the smaller separate wheels. Do five to ten, slowly couple of times a day. What a great feeling lower ab region. Great exercise to do in addition to standing up at your desk. Don’t forget the file cabinet dips either.
Posted by nicoleta chirita on 06/17 at 02:21 PM
Yes,look great…but I can’t see a beginer do this type of abs.You need a strong core,body awarness.I think is for advanced.Am I right,Shin?Regards,Nicole
Posted by jplbvets on 06/17 at 04:55 PM
Hi There,
I am able to read the BLOG, however I do not find the video anywhere?? What am I missing? Could you send a direct link to it??
Thanks
Posted by Andy on 06/17 at 05:49 PM
Hi Shin
Great demonstration on the video -i have seen the wheel at the gym that i go to but never used it until now…..I can feel the benefits already ...appreciated
Andy
Posted by bds on 06/17 at 06:26 PM
Thanks for the demonstration. It makaes a big difference. Always up for non-situp exercises. Female here, so belly dancing rolls help a lot. I’ll be trying the wheel - always wondered what those little gizmos were for .
Posted by Lewis on 06/17 at 07:20 PM
that thing is leathal if you dont know wot your doing , I had one a few years back and seariously messed up my back , good vid tho , will maby try again after learning the proper way from your vid. cheers
Posted by Denise Marriner on 06/17 at 07:22 PM
Hi Shin
You are right again. I have been using the ab roller for years and and it is the only ab exercise that effectively works my abs and I know that I have worked them the next day. Try doing 50. It hurts the next day, and the next, and the next.
Kind regards
Denise, QLD, Australia
Posted by Dibsy on 06/17 at 08:38 PM
Didn’t get the video
Posted by Travis on 06/17 at 10:29 PM
Thanks for the video Shin, I have used the wheel before, and it works great. My question is should you work the abs daily? And, how many sets/reps?
Best Wishes,
Travis
Posted by Craig Sharp on 06/17 at 10:35 PM
You the man Shin! Always good advise
Keep it up bro!
Posted by Henrietta on 06/17 at 11:19 PM
It’s funny but about 2 weeks ago I bought an ab roller. I have been using it, so it was very nice to see the video and have clarification on proper usage. Thank you!! I have been very satisfied in general with your program.
Posted by Annelie on 06/18 at 01:52 AM
Hi Shin,
I absolutely love your articles! I got some friends to join as well! I find the wheel a bit hard for me, maybe because I don’t have enough arm strength as my arms feel sore after a while. But works for alot of people I know. I absolutely love ab workouts as this is the area where I struggle the most!
Posted by art montanari on 06/18 at 03:05 AM
shin, a note for beginners: you can do this on a plank raised up on a couple of cement blocks or a chair. the higher you raise the plank the easier it is. as you get stronger you just lower the plank. if it is really difficult even then, you can work on a wall by gradually moving your feet out. you do not even need the wheel as you can do this on your hands. if you do it on your finger tips you will definitely develop a “grip of steel”.
Posted by Ani on 06/18 at 05:09 AM
You’re awesome!!!!
Posted by Keith on 06/18 at 12:24 PM
This product has been around since the late 1960’s and is probably one of the more effective ab devices out there if used properly. You demonstrated it very well. However, no one should believe that this exercise regimen with the roller will result in killer abs. A sensible and unfortunately strict diet is the real primary ingredient for achieving the coveted six pack. Body fat must be below 15% to achieve that goal. Can’t get there by exercise alone.
Posted by blerim on 06/18 at 02:33 PM
thanks,is perfekt exercise
Posted by nmnmnm on 06/18 at 08:59 PM
mnbnmnmn
Posted by Clair on 06/19 at 02:33 AM
Hi Shin, I use the ab wheel regularly in my core exercise. Your workout is excellent and nobody should be without this tool.
Posted by Mandy iller on 06/20 at 04:49 AM
This looks fab! I am going to get one, thanks for the tip! Anything to avoid doing useless crunches!
Posted by Personal Training Melbourne on 06/21 at 08:13 PM
Great video and a great piece of equipment, I regularly use this with my clients, a good way to break up the session and definately gives the abs a big workout.
Great stuff!
Posted by Anna on 06/22 at 05:17 AM
I have tried this one yesterday - It’s very hard!! =)
Posted by Kornelia on 06/23 at 02:41 AM
Oh blimey, Shin, my mum had that one in her wardrobe back in the 70s !!! I and my brother would take it out and play with it, it was so funny until the day when my bro nearly broke his nose (his abs weren’t that strong as yours 
). So now it’s coming back, the old mum’s wheel! Great, I have to ask her if she’s kept it.
Posted by mark on 06/23 at 04:23 PM
hi shin.my stomace is qwite a size how do i loose the fat cos somone told me not to do much ab work as it will push the tummy out more what cardio do u reconmend me to do PLEASE HELP ME THANKS SHIN I HAVE FAITH IN YOU 
Posted by Anne Nel Kooy on 06/17 at 07:59 AM
Thanks Shin for this video. My personal trainer advised me to buy it and work with it, so I just ordered one. I have tried it several times and it is rather hard but it does work your abs!!!
Best wishes,
Anne Nel Kooy (Ntherlands)