Though they may seem pretty basic, abdominal crunches are effective at strengthening your core and flattening your belly. Placing your hands behind your head makes the exercise even more challenging by forcing your core and abdominal muscles to do all of the work rather than using your shoulders and head for momentum. Having your hands behind your head also helps to keep your upper body, neck and head in proper alignment. Keep your elbows pointing out and allow your head to rest in your hands instead of pulling on your head to help lift your body.
Step 1
Perform a basic crunch by lying on an exercise mat with your knees bent and feet placed on the floor, about hip-width apart and approximately 1 to 1-1/2 feet in front of your butt. Place your hands behind your head, keeping your neck straight and relaxed during the exercise. Pull your abdominal muscles in toward your spine and gently lift your head, shoulders and upper back off of the floor. Lift your upper body toward the ceiling rather than curling it in the direction of your legs. Complete three sets, 10 to 15 repetitions per set.
Step 2
Work your obliques -- the muscles that run along the side of your torso and which help you to twist -- by doing crossover crunches. Watch your elbows during this exercise; they have a tendency to fold in toward the ear, but they should remain pointed out for proper alignment. Start in the same position as the basic crunch. As you lift your upper body, bring your left elbow across your body to your right knee. Lower back down to the starting position and repeat for a total of 10 repetitions. Switch sides and do 10 crossover crunches with your right elbow going to your left knee.
Step 3
Include a stability ball in your workout for a more challenging abdominal crunch. Place a medium- to large-sized exercise ball, about 65 to 75 cm, under your lower back with your feet firmly planted on the floor in front of the ball. Lean back so that your shoulders are a few inches off of the ball. Clasp your hands behind your head and lift your head, shoulders and upper body toward the ceiling, hold for a few seconds, and then lower back down to starting position. Complete three sets, 10 to 15 repetitions per set.
Tips and Warnings
- Keep your elbows pointing out at all times during abdominal crunch exercises. Bringing your elbows in around your ears moves the work away from your core and into your shoulders and upper back.
Things You'll Need
- Exercise mat
- Stability ball
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