You have heard of crunches multiple times, either on our website or elsewhere, and we are pretty sure that you are bored with the same old form irrespective of it being super effective.
So we thought, why not jazz it up a little by giving you different types of crunches that you can incorporate into your ab workout session. These crunches have the same basic structure as the regular ones but are tweaked a little so as to break the monotonicity.
Here are 7 different types of crunches that you can start doing from today and get a flat belly:
Step 1: Lie on your back and keep your legs together. Your knees need to be bent and your feet must be flat on the floor.
Step 2: Your hands need to be behind your head.
Step 3: Now, perform the regular crunch by raising your left elbow upwards. Make sure that you use your oblique.
Step 4: Go as high as possible. Do not go for fast motions. Be as slow and gentle as possible.
Do 2 sets of 15 on each side.
Important Tip: Your form and posture are extremely crucial for this exercise. Do not let your hand lead the movement as that can strain your neck unnecessarily.
Step 1: Lie on your back and take the tabletop position.
Step 2: Engage your abs so that your lower back is flat on the floor.
Step 3: Slowly raise your shoulder off the ground while keeping your hands crossed on your chest.
Step 4: Get up in a manner so as to bring your elbow close to your knees.
Step 5: Hold this position for a second and return to the starting position
Do 2 sets of 15 each.
Important Tip: Do not put your shoulder and back on the floor once you start the set.
Next up: Vertical Leg Crunches
Vertical Leg Crunches
The exercise is very effective in building your abdomen and lower abdomen muscles. If done right, vertical leg crunches can also give you those well sculpted six pack abs.
Step 1: Lie on the floor and keep your arms straight or behind your head.
Step 2: Now keep your legs together and lift them off the ground such that they point towards the ceiling. Your heels must be above your hips.
Step 3: Slowly raise your shoulder off the ground so as to do the regular crunches. Engage your abs while you do this movement.
Step 4: Stay for a second and repeat.
Do 2 sets of this exercise with 15 reps in each.
Next up: Pullover crunch
Step 1: Lie on the ground and bend your knees such that your feet are flat on the ground. You will need weights or kettlebell for this exercise.
Step 2: Hold a kettlebell such that it is behind your head, with your arms extended outwards.
Step 3: Hold the kettlebell tightly and pull it over your chest. Your arms need to be straight through this exercise.
Step 4: Engage your core and lift your shoulder off the ground so as to do a regular crunch.
Step 5: Hold this position for a second and return to the ground.
Do 2 sets of 10 each and place the kettlebell on the ground only after one set is over. This can be a great addition to your core workout session.
Next up: Long Arm Crunches
Long Arm Crunches
Step 1: Lie on the ground with your back flat and your knees bent such that your feet are flat on the floor.
Step 2: Extend your arms at the back of your head.
Step 3: Engage your core and slowly lift your arms of the floor. In the same movement, your head and shoulder will raise up too. Go to about 45 degrees.
Step 4: Hold this for a second and relax.
Do 2 sets of 15 each and make sure that your arms remain close to your head.
Next up: Double Crunches
Step 1: Lie on your back and keep your hands behind your head.
Step 2: Keep your legs straight and raise them off the ground. This is the initial position.
Step 3: Slowly lift your shoulder blades off the ground. Simultaneously bend your knees and pull them in so as to bring them close to your chest.
Step 4: Relax and take your legs to the initial position.
Do 2 sets of 10 reps each.
Next up: Twist Crunches
Step 1: Lie on the floor and bend your knees to keep your feet flat on the ground.
Step 2: Keep your hands behind your head.
Step 3: Lift your head off the ground. Rotate your upper body to the right side so that your left elbow is pointing to the ceiling.
Step 4: Come back to the initial position.
Do 2 sets of 10 reps on each side. Alternate the sides as you do it. This depends on your comfort level so feel free to change it.
Have you tried out these exercises yet? Let us know in the comments section below!