Crunch Variations

BASIC CRUNCH

Basic crunch

 

 

 

  • Lie on your back with feet flat on the floor, knees bent and hands placed lightly behind your ears.
  • Contract your abdominals by pulling your belly button into your spine and eliminating any space between your lower back and the floor.
  • With your chin lifted (as if you have a ball between your chin and your neck), raise your shoulders off the floor  while keeping your abdominals contracted.
  • Hold for one second and lower back to start position.

C-CRUNCH

C-crunch

 

 

 

  • Lie on your back with your knees bent at 90 degrees and your feet on the floor. Place your fingertips lightly behind your ears.
  • Contract your abdominals by pulling your belly button into your spine and eliminating any space between your lower back and the floor. This is start position.
  • While keeping your elbows pointing outward, simultaneously lift your shoulders and your feet off the floor (attempt to reach your chin to your knees).
  • Hold for one second and lower back to start position.

FULL BODY CRUNCH

Full-body crunch

 

 

 

  • Lie flat on the floor with your arms and legs fully extended.
  • Contract your abdominals by pulling your belly button into your spine and eliminating any space between your lower back and the floor. This is start position.
  • As you exhale and keep your abdominals contracted, simultaneously lift your arms and your legs off the floor.
  • Hold for one second and return to start position.

REVERSE CRUNCH

Reverse Crunch

 

 

 

  • Lie on your back with your knees bent at 90 degrees and your feet off the floor. Place your arms by your side with your palms facing down.
  • Contract your abdominals by pulling your belly button into your spine and eliminating any space between your lower back and the floor. This is start position.
  • While inhaling, bring your knees towards your chest and your hips slightly off the floor.
  • Hold for one second, keep abdominals contracted, and slowly lower hips and legs to start position while exhaling.

RUSSIAN TWIST

Russian Twist

 

 

 

  • Lie on the floor with your knees bent at 90 degrees and your feet on the floor.
  • Sit halfway up and extend your arms out in front of you. *For an added challenge, lift your legs off the floor and balance on your sit bones while keeping your back straight. You can also hold a dumbbell or light weight to make the exercise more difficult.
  • While exhaling, rotate your torso to the right as far as you can while maintaining the angle of your torso to the floor.
  • Inhale, return back to center, and repeat on left side.
  • Continue alternating sides until exercise is completed.
PHOTOS COURTESY OF WORKOUTLABS.COM
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