8 sit-up alternatives for six-pack abs

• Sit-ups are one of the first exercises that come to mind when it comes to abdominal training.
• There are many exercises that are safer and more effective that incorporate a variety of equipment, including bodyweight and weighted exercises.
• Planks, barbell rollouts, and swiss ball pikes are a few examples of sit-up alternatives.

If you've been working for six-pack abs, you might be sick of doing the same exercises over and over again. But there are many exercises out there that can help you reach your goals without the boredom, and inessential stress on your spine.

Senior exercise physiologist, Heather Milton told INSIDER,  "We like to try exercises, rather than doing a lot of crunches that will continue to put flex on your spine and that can actually put stress on the vertebrae as well as the discs that are between each vertebrae." She added, "We give exercises like planks to maintain a neutral position and really activate the muscles to support that neutral position and improve it."

As an added bonus, these sit-up alternatives for six-pack abs can be safer and even more effective than your usual go-tos, making them great additions to your current routine.

Forearm Planks

Planks are a functional and effective static, isometric strength exercise.

Place your elbows on the ground right underneath your shoulders and press the palms of your hands into the ground. Place your feet about hip-width apart, digging your toes into the ground, and pressing your heels backwards. Your toes, elbows, and hands should be your only points of contact with the ground. Pull your belly button in towards your spine and hold this position for time.

Dead Bugs

The name of this exercise is one you won't forget. Grab a mat and lie on your back with your hips and knees at right angles. Extend your arms and press your palms into your thighs, right above your knees. Keeping your belly button pulled in towards your spine, extend your right arm and right leg simultaneously, until they're almost touching the ground. Exhale and return to the starting position, then perform the same movement on the left side. Alternate for repetitions.  

Pallof Press

The pallof press is a nontraditional ab and anti-rotation exercise that is effective for every gym-goer. It is one of my absolute favorite core movements.

Begin by setting the cable handle at about shoulder height. Grab the cable handle with your hand closest to the cable tower, and clasp your other hand overtop.  Hold the handle right in front of you against your chest. Place your feet hip-width apart; slightly bend your knees and push your hips backwards a bit so that you are slightly leaning forward.

From this position, press the cable handle straight ahead, and do not let the weight pull you or cause you to rotate whatsoever. Return to your starting position with the handle against your chest and repeat for repetitions. Be sure to turn around and perform the movement on each side of the body.