To effectively lose weight, you cannot rely on crunches by themselves. If you did this, you would be buying into the false concept of spot reduction. This is the idea that you can lose weight in one area of your body, such as your stomach. What you have to do is integrate crunches into a solid workout routine that involves your entire body.
Step 1
Perform cardiovascular exercise to burn fat and reduce your weight. Jogging, fast-paced walking, rebounding, swimming, inline skating and stair climbing are all examples. Do a minimum of 45 minutes, three days a week on alternating days for the best results.
Step 2
Lift weights to build muscle and increase your resting metabolism. Target all of your major muscle groups with exercises like push-ups, upright rows, back extensions, triceps extensions, biceps curls and lunges. Perform 10 to 12 reps, three to four sets and work out three days a week on nonconsecutive days.
Step 3
Execute a set of inclined reverse crunches on a slant board. Lie face-up on the board with your legs out straight and your hands gripping the support brace above your head. Bend your knees slightly and maintain that bend as you lift your legs up toward your head. Raise your hips off the board and squeeze your abs forcefully. Lower your legs back to the starting point and repeat. These mainly target your lower abs.
Step 4
Kneel on the floor to do side crunches for your obliques. Lean to your left, place your left hand on the floor and extend your right leg out to your side with the inside of your foot resting on the floor. Raise your right arm and leg up in the air as you simultaneously curl your hip and rib cage toward each other. Squeeze your obliques and lower yourself back into the starting position. Repeat for a set of reps and switch sides.
Step 5
Fasten a rope to a high setting on a cable machine to do cable crunches. Kneel on the floor in front of the weight stack, grasp the ends of the rope and hold them by your ears. Keep your lower body still as you curl your chin down toward your chest. Squeeze your abs forcefully, lift back up slowly and repeat. This exercise primarily works the upper abs.
Step 6
Lie flat on your back with your legs straight in front of you and your hands on the sides of your head to do double crunches. Lift your shoulders and legs off the floor and tuck your knees into your chest as you move your elbows toward them. Hold for a full second, lower yourself back down and repeat. This exercise works your upper and lower abs.
Tips and Warnings
- Perform 15 to 20 reps and four to fives sets of your crunch exercises. Do them at the end of your cardio workouts. Follow a healthy diet plan that is low in fat and high in nutrient-dense foods.
Things You'll Need
- Slant board
- Rope attachment
- Cable machine
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