The basic ab crunch is a popular stomach-toning exercise that is performed in gyms and homes across the nation. Although this exercise is effective, there are more variations available that you can add into your workout. These can be done with the help of multiple pieces of fitness equipment.
Reverse Crunches
Reverse crunches target your lower abs, and they are performed from a faceup position on the floor. Raise your legs, bend your knees 90 degrees and level your shins to the floor. With your arms flat on the floor at your sides, lift your shoulders up and forward as you bring your knees in toward your chest. Hold for a second, reverse the movement and repeat 15 to 20 times. You can make this exercise more challenging by extending your legs out straight.
Hanging Reverse Crunches
Hanging reverse crunches are done with a pull-up bar. Reach up and grab the bar with a shoulder-width, overhand grip. In a controlled motion, pull your knees up to your chest, squeeze forcefully and lower. Repeat for 15 to 20 reps. When lifting your legs, do not sway back and forth.
Side Crunches
Side crunches target your obliques, which are found on your rib cage. Lie faceup with your knees bent and feet flat on the floor. With your legs together, lower them down to the floor on your left side. After placing your hands on the sides of your head, lift your body up and squeeze the obliques on your right side forcefully. Slowly lower, repeat 15 to 20 times and switch sides.
Stability Ball Crunches
Stability ball crunches target your upper abs. Lie faceup on the ball with your knees bent, feet flat on the floor, and your head and shoulders slightly elevated. After placing your hands on the sides of your head, lift your body forward and squeeze your abs for a full second. Slowly lower yourself down and repeat for 15 to 20 reps. Using the ball causes your body to be off balance, which in turn, recruits a maximal amount of muscle fiber.
Long Lever Crunches
Long lever crunches are upper ab exercises performed with a weight bench. Lie faceup on the floor with your heels placed on the bench and your knees bent. Once into this position, extend your arms behind your head and clasp your hands together. In a controlled motion, lift your shoulders and move your upper body forward. Squeeze your abs forcefully, slowly lower and repeat for 15 to 20 reps. To increase the challenge, hold a medicine ball in your hands.
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