Stomach crunches target the rectus abdominis muscle of the abdominals to give you a six-pack, but the best thing about crunches are that there are many different ways to do them. The floor crunch, reverse crunch and side crunch all hit the rectus abdominis, but the oblique muscles that are on the sides of the abdomen get strengthened as well during crunches.
Floor Crunch
The floor crunch exercise uses the rectus abdominis and transverse abdominis as the prime movers, which are the muscles primarily responsible for performing an exercise. The floor can either be done with your knees bent or straight. The bent-knee floor crunch requires you to lie on your back with your knees and your feet on the floor. The straight-leg variation follows all the same instructions, but the legs are straight and relaxed on the floor. Place your hands behind your head with your elbows bent to support your neck. Squeeze your abs and push your lower back flat. Next, round your upper back as you raise your head and shoulder blades off the floor. Then, lower yourself back to the floor without allowing your lower back to come off the ground.
Side Crunch
The side crunch exercise targets the obliques as you rotate your torso to the side. The rectus abdominis muscle is also worked when your upper body is raised, which flexes your spine. Spinal flexion describes the movement of your torso when your ribcage moves forward closer to your hips. Begin lying face up on the floor. The knees are bent with your feet on the floor. Next, cross your right leg over your left and place the outside of your right ankle on your left thigh. Lay your right arm on the floor straight out to your side and put your left hand behind your head. This is the starting position. From there, raise your head and shoulders off the floor and twist toward your left knee. Lie back to the floor. Switch the positions of your arms and legs to work the other side.
Floor Reverse Crunch
The floor reverse crunch is also performed in a supine position, which simply means face up. The reverse crunch uses the rectus abdominis and the transverse abdominis muscles, though instead of crunching the upper body off the floor you will raise the lower body. Begin lying on your back. Place your arms on the floor out to your sides with your palms down. Next, raise your legs into the air toward the ceiling with your knees bent. Squeeze your abs and roll your pelvis off the floor and toward your head. Lift your hips and lower back off the floor, but keep your shoulder blades, head and arms on the ground. The legs stay raised toward the ceiling when you lift your lower body and then when you roll your body back onto the floor.
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