A crunch is an exercise similar to a situp, but you do not lift your entire torso off the floor. Crunches target the muscles underneath love handles, paunch bellies and cottage cheese butts, which are common fat areas in individuals who struggle with maintaining a healthy weight. Exercising the muscles under your fat in the hopes of reducing this specific area is a fitness myth called "spot reduction." In order to shrink your fat areas, you need to lose weight.
Bent-Knee Crunches
Bent-knee crunches -- also called situps -- tone the muscles underneath your paunch belly. Lie on the floor. Bend your knees so your feet are flat on the floor and your heels are 12 to 18 inches from your tailbone. To get into the proper starting position, interlace your arms behind your head, flex your feet slightly so your toes come off the floor and look at the ceiling. Exhale and contract your core muscles to roll your head, neck, arms and shoulder blades off the mat. Return to the starting position to finish one repetition. Keep your feet and lower back in contact with the floor throughout the exercise.
Supine Reverse Crunches
Supine reverse crunches tone the muscles under your stomach and love handles. Lie on the floor. Bend your knees 90 degrees. Lift your feet into the air so your thighs are perpendicular to the floor and your shins are parallel to the floor. To get into the correct starting position, extend your arms out to the sides at shoulder height and place your palms on the floor. Exhale and contract your core muscles. Press into the floor with your palms to roll your spine up toward the ceiling and lift your hips off the mat. In the upward phase, your toes point toward the ceiling and your back is lifted off the floor, but your scapulae remain in contact with the floor. Bring your body back to the starting position to complete one repetition.
Navel Crunch
The navel crunch tones the muscles underneath your stomach. It also strengthens the muscles of your pelvic floor, which sit under that roll of fat just above your genitals. Kneel in front of a couch or chair with your knees set hip-width apart. Place your elbows on the furniture by bending at the waist. Deeply inhale for four counts. Exhale for two counts as you contract your stomach muscles to bring your navel in toward your spine. Hold your breath and this position for five seconds. Release the contraction of your stomach to complete one repetition.
Stability Ball Crunches
Stability ball crunches tone the muscles under the fat areas of your stomach, back, butt and inner thighs. Position your body so your tailbone, back and shoulders make contact with the ball and your feet are flat on the floor. In the correct starting position, your knees are bent 90 degrees, your hands are interlaced behind your head with your elbows out to the side and your gaze is toward the ceiling. Exhale and contract your core muscles to roll your shoulder blades off the ball so you can look at the wall in front of you. Bring your body back to the starting position to complete one repetition.
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