Get rock-hard abs with these five variations of crunches
Dreaming of flaunting sculpted six-pack abs? Well, it all boils down to reducing your body fat and strengthening your core muscles. And the key to accomplishing that is by burning calories, which involves working out your abdominal muscles. Here are five different types of crunches that can help you get rid of the layer of fat and develop a strong core.
Bicycle crunches
Lie on your back with your legs straight, ensuring your back remains flat. Use support by holding onto the legs of a chair or table for stability. Lift one leg and bend the knee, pulling it toward your stomach. Return the leg to its starting position. Simultaneously repeat the same movement with the other leg. This mimics the leg movement similar to cycling.
Long arm crunches
Lie on your back, keeping your knees bent. Stretch your arms straight above your head and keep them there throughout the exercise. Lift your upper body off the floor to perform a crunch, making sure your back stays straight. Keep your feet flat on the floor during the crunch. Return to the starting position. Repeat the process for additional reps.
Twist crunches
Assume regular crunches position. Interlock your hands behind your head. Perform sideways crunches by bringing your elbow to the opposite knee. Keep your lower back pressed onto the floor and lift your shoulder blades off the floor. Avoid bending your head or chest. Aim to touch the elbow to the opposite knee. Slowly return to the starting position. Alternate between left and right twists.
Crunches with feet perpendicular to the floor
Lie down on the floor. Straighten both knees, lifting your feet toward the ceiling. Your legs should form a 90-degree angle with the floor. You can keep your legs against a wall for support. Perform crunches by lifting your upper body off the floor. Keep your lower back pressed against the floor. Slowly get back to the starting position. Repeat the crunches as desired.
Crunches with feet in chair position
Assume regular crunches position. Lift your feet off the floor, bringing them to a 90-degree angle. Then bend your knees. Your legs should resemble a "chair" position. Perform crunches by lifting your upper body off the floor. Keep your lower back pressed against the floor. Engage your core muscles as you crunch upward. Slowly lower your upper body back to the starting position. Repeat.
