Crunches can help tone and firm your entire abdominal area and build core strength. However, if you're also looking to lose excess fat, you need to implement dietary changes and a daily cardiovascular exercise routine. Crunches alone do not effectively burn fat. In fact, according to author David Zinczenko in his book, "The Abs Diet," you need to do 250,000 crunches to burn 1 lb. fat.
Traditional Crunch
The traditional crunch effectively works your rectus abdominis, the most prominent abdominal muscle that gives you a "six-pack" look when firm and toned. To perform a traditional crunch, lie on your back with knees bent, feet flat on the floor. Cross your arms over your chest and curl your body off the floor using abdominal strength. Lift your head, neck, shoulders and upper torso toward your knees, then slowly lower with control.
Side Crunch
The side crunch tones your external obliques, the muscles that run diagonally from the base of your rib cage to your lower abdomen. Lie on your right side, stacking your legs on top of each other with bent knees. Place your left hand behind your head and curl your body toward your knees, focusing on your right side of the waist to work the obliques as much as possible. Repeat on the opposite side.
Reverse Crunch
The reverse crunch strengthens and tightens your lower abs and obliques. In this exercise, you use your legs instead of your chest and upper torso, as in traditional crunches. Lie on your back with your arms under your buttocks for support. Inhale and bend your knees at a 90-degree angle to the floor. Tighten your abdominal muscles and raise your hips and buttocks off the floor, using lower ab strength. Release and repeat.
Hollywood Crunch
The Hollywood crunch is an effective exercise for targeting your upper, lower and side abdominal muscles, according to personal trainer Steve Zim in his book, "The 30-Minute Celebrity Makeover Miracle: Achieve the Body You've Always Wanted." Lie on your back with knees bent, feet flat on the floor and hands interlaced behind your head. Inhale and curl your upper body off the floor, bringing your head to your knees. Simultaneously curl your lower body off the floor, bringing your knees to meet your head. Release and repeat.
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