While ab workouts have moved beyond the classic situp you remember from elementary school gym classes, variations on the traditional favorite remain an ideal ab exercise. The situp of today is a crunch, bringing the head, neck and shoulders up to a 30-degree angle, rather than a full situp. Adding equipment, twists and subtle position changes can work your upper abdominals, lower abdominals and obliques.
The Basic Crunch
Lie on a mat, beach towel or folded blanket to pad and protect your back. Bend your knees, keeping your feet approximately hip-width apart. As an alternative, place your feet against a wall, with your knees bent at a 90-degree angle. Cross your arms over your chest, then lift your head and shoulders off the ground, focusing the movement in your abdominal muscles. Hold the crunch for three breaths and lower yourself to the ground in a slow and controlled movement. Avoid folding your arms behind your head to prevent neck strain.
Twist and Turn
Rest on your back with your knees bent and feet on the floor or a step. Place your thumbs at your ears, but do not support your head with your hands. Crunch up, then rotate, bringing your left elbow toward your right knee. Return to a neutral position, keeping your head and shoulders lifted and rotate the opposite direction, so your right elbow is near your left knee. Come back to center and lower your torso with control, then repeat this move to slim your sides.
Reverse It
While a traditional crunch keeps your lower body on the floor and lifts your upper body, a reverse crunch lifts the lower body while keeping the head and shoulders in place. Lie on the floor with your knees bent and feet slightly spread. Stretch your arms outward and rest your palms on the floor. Raise your knees to a 90-degree angle, then exhale and roll your hips upward, maintaining the angle of your knees throughout the exercise. Curl up as far as you are able, then gently roll back down to your starting position.
Gear Up
Adding a stability ball to your abdominal crunches makes this basic exercise the most effective choice for your ab workout and increases your balance and coordination, according to the American Council on Exercise. Simply sit on the ball to do your crunches and other abdominal exercises, or roll the ball near a wall and rest your feet on the wall as you crunch for an additional challenge.
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