Ab Crunch

With so many variations of the ab crunch it’s easy to work your abdominal muscles in every angle and add enough variety to keep your abs challenged. You don’t need to do 100′s of crunches to get results. Just make sure you add variety to challenge different muscles.

2 – 3 sets of 10 – 20 repetitions is all you need. Focus on your abs to do the work when your performing the crunch. Mix it up and rotate different exercises each weak. You can also hold a dumbbell, medicine ball or a weight plate for the basic crunch or side crunch to add more resistance.

  1. BASIC AB CRUNCH
  2. basic ab crunch

    Lie face up on the floor. Bend your knees, place feet flat on the ground and pointing straight ahead, place your hands behind your ears.

    Tuck chin and crunch upper body up and shoulders off the ground, as far as your appropriate strength level. Slowly lower to the start position.

  3. SIDE AB CRUNCH
  4. side ab crunch

    Lie face up on the floor. Bend your knees, place feet flat on the ground and pointing straight ahead, place your hands behind your ears.

    Tuck chin and crunch upper body diagonally reaching your left elbow toward the right knee. Crunch as far as your appropriate strength level. Slowly lower to the start position and repeat on opposite side.

  5. REVERSE AB CRUNCH
  6. reverse ab crunch

    Lie face up on the floor or on a bench. Place your arms behind your head, or holding on to bench. Bend your knees with feet in the air at a 90 degree angle.

    Draw your belly button in and lift your hips off the floor or bench and bring knees to chest. Slowly lower hips back down to the floor.

  7. STABILITY BALL CRUNCH
  8. stability ball ab crunch

    Lie face up on a stability ball with your low back supported on the ball. Bend your knees, place feet flat on the ground and pointing straight ahead, place your hands behind your ears.

    Tuck chin and crunch upper body up and shoulders off the ball only as far as your appropriate strength level. Slowly lower to the start position.

  9. STABILITY BALL PULL-IN
  10. stability ball pullin

    This exercise strengthens the abs and the lower body at the same time.

    Extend your body over a stability ball face down, placing your shins on the ball and your hands on the floor in a plank position.

    Keep your back in neutral position by pulling your belly button in. Slowly roll the ball forward and underneath you by pulling your toes up and pulling your knees toward your chest. Hold the ball there for a second and slowly roll the ball back to start position.

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