We know that crunches are the go-to exercise to sculpt a six-pack. Are you doing a ton of crunches and not seeing results? This doesn’t mean to quit crunches; you just need to start incorporating different types of crunches. These exercises will spice up your routine and increase the intensity of your workouts. Incorporate these five types of crunches to get you on your way to a six-pack.
The Classic Crunch- This low-impact ab exercise targets your upper and lower abs. They are very effective when it comes to strengthening your abdominal muscles. It is recommended that you start with the classic crunch before advancing to other crunches. They set the pace of crunches and make the other crunch variations easy to perform.
Reverse Crunches- This exercise targets your abdominal muscles by lifting your shoulders and raising your backside off the floor. Start by lying on your back. Bend your knees and keep your feet flat on the floor. Place your hands across your chest or by your sides. Start to raise your legs to a 90-degree angle slowly. Pull your knees close to your chest until your tailbone and butt are off the floor. Hold this position for a few seconds before returning to the floor. Keep your hands relaxed to avoid pulling your neck. Engage your abs during the exercise to ensure you target your deep lower abdominal muscles. Level up this exercise by incorporating a medicine ball.
Bicycle Crunch- These crunches mimic pedaling a bicycle in the air and target your entire abdominal area. Lie on your back and raise your palms towards your ears. Bend your knees. Start to raise your right knee towards your chest slowly. As you do this, twist and lift your left elbow such that it approaches your knee. Return to the starting position and do the same for your left knee and right arm. If you have a bad back, you may want to skip these. Be prepared for these exercises to cause some tightness to the muscles you use for sitting.
Oblique Crunches- These target your waistline by working your obliques. Lie on the floor and on your right side and bend your knees. Press your right arm on the floor and in front of you. Your left hand should be behind your head. Keep your knees together and start to raise your knees towards the ceiling slowly. Lift them as high as you can without experiencing any pain. During the lift, try to bring your left shoulder towards your knees. Hold this for at least 3 seconds. Return to the starting position and repeat before switching sides.
Vertical Leg Crunches- These help address the dreaded spare tire! These are not recommended for beginners, only do these crunches when you can comfortably do the basic crunch and other variations. Lie on the floor and have your lower back firmly pressed on the floor. Keep your hands behind your head. Slowly stretch your legs straight up with your toes are pointing toward the ceiling. Make sure they are crossed at the ankles and slightly bent at the knees. Contract your stomach muscles by raising your torso towards your knees. Remember to breathe out as you contract upward, inhale and then slowly return to the starting position.
These crunches are one of many ways to build abs. Besides exercising, you also need to consume a diet that helps reduce abdominal fat and should be rich in protein to help you build muscle. Consume enough water. You cannot build abs overnight regardless of the number of crunches you do. Remember that overtraining only leads to injuries and pain. If overdone and in the wrong form, crunches can increase your risk of back and neck injuries. So, be patient, put in the work, and wait to see the results.
