If you want to use crunches to quickly impact the strength of your abdominal muscles, you want to make every crunch count. Lying on an exercise ball instead of the floor when doing crunches targets the abs more because the hip flexor muscles activate less. Another way to make your abs work harder while doing a crunch is to straighten your arms. Both of these crunch variations will get your abs in shape as quickly as possible. Do five minutes of crunches daily, recommends Peter Francis, Ph.D., the lead researcher of a study of abdominal exercises at San Diego State University.
Exercise Ball Crunch
Step 1
Lie face up on an exercise ball. Drape your back on the ball with your lower back on the top of the ball and your upper back relaxed down onto the side. Place your hands behind your head with the elbows bent and pulled open. Look up at the ceiling.
Step 2
Position your feet hip-width apart on the floor with your knees bent so your upper legs are parallel to the floor. Point your toes straight ahead and monitor your feet so that your toes do not turn out. This is your starting position for the exercise ball crunch.
Step 3
Squeeze your abdominals and then peel your upper back off the ball to bring your head and shoulders in a "C" shape toward your hips. Your spine should curve forward, but do not touch your chin to your chest. You may feel the ball move slightly as your center of gravity shifts when you bring your chest forward, but do not let the ball roll.
Step 4
Drape your back onto the ball again, returning all the way down to the starting position. Do as many repetitions as you can with good form.
Crunch with Arms Straight
Step 1
Lie face up on the ground with your knees bent and feet hip-width apart on the floor. Point your toes forward and keep them locked in this straight position while crunching. Place your arms above your head on the floor. Turn your palms up and press your shoulders down. Your elbows do not have to lock out.
Step 2
Squeeze your abs and use them to pull your head and shoulders off the floor. Move your arms up with your head so they stay at the same angle to the floor at all times. Let your upper back and neck curve as you lift up toward the ceiling.
Step 3
Return your upper body to the floor. Touch your arms and the back of your hands to the floor on each repetition. Do as many reps as you can with correct form.
Things You'll Need
- Exercise ball
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