Ab Workout: Crunch Exercise For 6-pack Abs

Crunches are the classic way of shaping and defining your torso for a visible six pack. Alas, traditional crunches can get boring over time. They also don't often give you the best workout for your time. Instead of doing classic crunches, try one of these new twists on the crunch to help strengthen your core and get the lean, rippling abdominal region you want.

Reverse Crunches

The reverse crunch takes the traditional crunch and switches it around to activate a whole new set of muscles. Lie on the ground on your back. Put your arms at your side, situating them with your palms down. Lift your legs upward, bend your knees in a 90-degree angle and pull your knees toward your chest while tightening your abs. Pause for a second, then lower your legs back to the floor.

Stick Crunches

Lie down on your back with your legs straight on the ground. Grasp a broomstick or a barbell with no weights attached to it. Position your hands approximately your shoulder-width apart and hold the bar above your chest with your arms straight. Pull your thighs up until they make a 90-degree angle with your hips. Tighten your abs and slowly pull your upper torso off the ground while keeping your thighs still. Your goal is to bring the barbell or broomstick to meet your feet. Once you've gone as far as you can, lower your back to the ground.

Kneeling Cable Crunches

Doing kneeling cable crunches helps to increase the resistance of your crunches but, unlike traditional weighted crunches, doesn't put you at risk of straining your neck or crushing your ribs. Kneel 2 to 3 feet away from the front of a cable station's pulley. Keep your knees approximately 6 to 12 inches apart. Grab the pulley's bar, palms facing down, and pull the bar down to the ground using your upper torso -- keep your knees straight.

Stability Ball Crunches

Your body works extra hard to stay stable on the ball, which helps activate more muscle fibers in your abs. Lie down, face toward the ceiling, on the stability ball with your back flat on the surface of ball. Keep your feet flat on the floor and your thighs level with your torso. Tighten your abs and your buttocks and lift your upper torso up by 6 inches, doing the traditional form of a crunch.