6 Types of Crunches

27 Feb 2013

Being a part of the Tribesports community (I highly, highly recommend joining BTW), I saw this post about crunches and thought it was perfect for my viewers! Crunches are a great way to tone the core, however please remember that diet is key to get a tight and sexy tummy.

Too many times do you hear of people doing 1,000 crunches a day… well I’m here to say that I can get you a 6 pack with very little crunches instead! Nutrition is key when it comes to getting rid of body fat, now pair that with cardio to burn some excess pounds, then add in any of these crunches and you’ll have a rockin’ hard bod in no time!

Clean eating + cardio + weight training = SIX PACK!

6_types_of_crunchesRegular Crunches:

  1. Bend your knees and keep your feet flat on the floor
  2. Cross your arms in front of your chest
  3. Curl your back to lift your upper body part (your feet have to remain flat at any time).
  4. Get back slowly to your initial position
  5. Do not rush to perform your second crunch

Reverse Crunches:

  1. Lie on the floor and place hands behind the head.
  2. Bring your knees in towards the chest until they form a 90 degrees angle with the floor
  3. Pull your legs towards your chest
  4. Crunch your abs to raise your shoulders off the floor

Crunch twist:

  1. Bend your knees and keep your feet flat on the floor.
  2. Place your hands behind your head
  3. Bring your elbow to your opposite knee when you come in for the crunch (it is important to not bend your head toward your chest during the exercise)
  4. Get back slowly to your initial position
  5. Alternate between left and right twists

Bicycle Crunch

  1. Lie on your back and while holding something (legs of a bed, chair, table, …) in order to keep your back against the floor
  2. Lift up one of your leg and bend it toward your stomach
  3. Replace this leg parallel to the floor while doing the same movement with the other one (bicycle-like motion)
  4. One rep of the bicycle crunch is counted when left and right legs have both come up to your stomach.

Vertical leg Crunch

  1. Cross your ankles and lift  your legs up (upright position)
  2. Place your hands behind your head and lift  your shoulder blades off the floor.
  3. Perform short upward movements

Long arm Crunch

  1. Lie on your back and hold your arms out above your head
  2. Curl your back to lift your upper body part (your feet have to remain flat at any time).
  3. Get back slowly to your initial position and repeat
  4. Fast upward phase and slow downward phase will work the abs best for this crunch
  5. Your arms have to remain straight at any time
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