subject: Alternative To The Captain's Chair Ab Exercise [print this page] The Biomechanics Lab at the San Diego State University has rated the Captain's Chair exercise as one of the most effective and best ab workout. Unfortunately, not everyone has access to a Captain's Chair or Power Tower device. But, there is an alternative to this type of exercise equipment.
You can perform a similar abdominal workout with a grip-lock exercise bar and two ab straps. This alternative device uses a door frame on which you can perform Knee Raises, which exercises the same muscles as the Captain's Chair exercise. The Gold's Gym Home Circuit and Iron Gym Total Upper Body Workout Bar with ab straps are two brands that sell this type of device.
Some of the advantages of using the grip-lock bar with ab straps are that the equipment is less expensive, it allows you to do this workout at home, it is easy to store in a closet and it is easy to install on an appropriate door frame.
One of the disadvantages of this device is that it has no back support. So pay attention to keeping your spine straight and well aligned with your neck. Since your shoulder muscles are holding up your body weight, you may experience some soreness in your shoulders. However, the shoulder soreness typically disappears after your shoulder muscles become stronger.
With the grip-lock exercise bar, you will need a door frame that is 37.5 to 30 inches in width, and 4.5 to 6 inches in depth. The bar will support a body weight up to 250 lbs.
Once the exercise bar is placed on an appropriate doorframe, you can begin the Knee Raise exercise. Slide your arms through the ab straps as far as they will go. Grab the handles for support and to keep your body stable as you hang from the ab straps. Allow your body to hang while keeping your back straight and well aligned with your neck. Also keep your legs together. You should keep your abdominal muscles engaged, and concentrate on using your abdominal muscles to lift your knees toward your chest. As you breathe in, lift your knees toward your chest. As you breathe out, lower your legs back to the starting position. Try doing 10 reps at first. You will be able to increase the number of reps as you become stronger.
The grip-lock bar and ab straps will allow you to do the Captain's Chair exercise at home and with little equipment expense. And this workout will help you develop a muscular and flat stomach.
