Abdominal crunches that engage the entire midsection, including the abs, the back and the obliques are the most effective ab cruncher exercises, according to the American Council on Exercise. Whether you use machines, home equipment or the resistance of your own body, exercises to increase core muscle strength can be effective for overall health and toning, good posture and back pain prevention. Finding the best ab crunches depends on your comfort level with the exercise and availability of equipment.
Captain's Chair Crunches
One of the most difficult and rewarding abdominal crunches is performed on the captain's chair, according to the American Council on Exercise. The exercise is executed on a common, low-tech fitness machine found in most gyms and workout facilities. Stand against the rear of the equipment with your back pressed against a pad, with your arms on the armrests. Two posts provide handholds that should be gripped by each hand. Your legs should be dangling at this point and your body held up by your arms. Slowly lift your knees toward your chest, hold for a count of five or six and lower your legs. Feel your entire core engage as you repeat the movement for desired number of repetitions.
Crunches on a Stability Ball
You can increase the intensity of crunches by using a stability ball because your core is required to engage more muscles to keep your balance. The ball should be inflated so that your knees can comfortably bend at a 90-degree angle when you're sitting on it, according to the Mayo Clinic. Start by sitting on the ball with your feet flat on the floor in front of you. Walk forward until the ball rests under your lower back. Place your hands beside your head or cross your arms in front of your chest. Raise your head and shoulders to a 45-degree angle, hold for a few seconds and lower yourself to the starting position. Repeat 20 times. For an additional challenge, you can place your feet closer together. Beginners having difficulty with balance can spread feet farther apart.
Bicycle Maneuver
The bicycle maneuver is a crunch performed while lying on a mat or the floor on your back. The exercise is effective for toning the abs and the back muscles. According to the American Council on Exercise, the bicycle maneuver is an especially efficient exercise for including the obliques in the crunch. While on your back, raise both your knees at a 45-degree angle and place your hands behind your head. Try to touch your right elbow to your left knee and then twist to touch your left elbow to your right knee. Use a bicycle pedaling motion for about five minutes, alternating sides.
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