1. No More Love Handles
Work those obliques when you do a side crunch. Most abdominal exercises fail to work on the obliques, but the side crunch can make them rock hard. This exercise eliminates those love handles.
2. Crunch It Normally
Lay on the floor just like a normal crunch. Instead of putting your knees in the air and lifting the calves, bend at the knee and then let your knees lower to the side. Put both of the hands behind the head, and interlock your fingers if you feel this is more comfortable. Keep your neck straight as you lift the head off the floor using the abdominal muscles. Hold the position and slowly lower your head back down.
3. Try It with a Weight
Use a weight when you do the exercise for a greater challenge. Lay on your back as you normally would and bend your knees and hips with both legs together. Leave one arm out to the side for support and with the weight in one hand held next to your head, lift the torso off the mat. Hold the position and lower it slowly back down.
4. Follow the Bouncing Ball
Use a ball to do the side crunch. Angle the hip onto the ball and push your feet into the wall for stability. Place the bottom foot in front, wedged in the edge, and put the top foot behind. Extend your feet and raise your body so the torso maintains about a 45-degree angle to the hips and is straight. Stretch your arms open and lower the body until your hand touches the floor. Inhale as you go down and straighten the body. Exhale as you bring your body back to a 45-degree position. Your can raise your arms over your head for a better work out. Another challenge is to keep the elbows to the side and hands in front of your body. Once you perfect the normal side crunch on the ball, try the other two.
5. Lifting Side Crunch
Make the exercise more difficult. Lay on your right side, feet together with one on top of the other, with the right arm extended. Put your left hand behind the head and lift your head a few inches off the floor so that the left elbow points to the ceiling. Keep your head still as you contract the muscles on the left side and move the upper body toward the feet. Lift the feet at the same time so that the body begins to form the shape of a "V." When you feel the total pull of the obliques, begin to slowly return to the initial position. Do several reps, and then begin on the other side and lay on the left.
Member Comments