Ab Crunches


If you’re looking for a tried and true way to tone your abs, doing ab crunches has proved to be effective though out the ages. You must learn how to do crunches in the correct form in order for the exercises to have the maximum effect on your core strength. In this article I illustrate basic crunches, reverse crunches, lateral oblique crunches, hanging leg raises, seated leg tucks, and vertical bench crunches. Let’s get crunching!

 

 

 

 

 


BASIC CRUNCHES

Basic crunches work your upper abs and is the foundation for your core workout.

How to do a basic crunch:

1. You start the by lying flat on the floor or on top of a bench. Raise your legs in the air with your knees bent or place them on the raised support bench bar.
2. Place both hands on the back of your neck
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3. Raise your upper body off the floor or bench, making sure that your lower back remains in contact with the floor at all times (this ensures that your abdominal muscles are the primary force in motion)
4. Lower yourself back slowly to the starting position and repeat.
If you want more resistance in this exercise you can use weights, or use an incline bench that makes you fight gravity as you raise up.

Important Tips:
1. Keep your neck and hands relaxed.
2. Keep breathing! Exhale as you crunch and inhale as you lower.
3. Your movements should be flow in a full range of motion, smoothly, no jerking.

Variations of basic crunches (twisting, stability ball, machine crunches).

 

basic crunch start finish ab crunches tier2 basic crunch midpoint


REVERSE CRUNCHES

These are a very effective variation of basic crunches that mainly work your lower abs. If you do no other variation, you must do reverse crunches to give your abdominal muscles a complete work out.

How to do a reverse crunch:

1. Lay flat on your back, put your head on the floor and put your arms behind your neck.
2. Lift your feet to the air, keeping your knees slightly bent and then crossing your feet at the ankles.
3. Lift your hips off the floor, keeping your back as straight as possible on the floor, hold at the top position while squeezing your abdominal muscles for more effectiveness, and then lower your hips back to the floor.
4. Repeat.

reverse startt ab crunches tier 2 reverse end ab crunches tier 2

 

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