Walk forward on the ball to roll the ball under your back. And right now, fewer than  5% of adults do 30 minutes of exercise per day. A bicycle crunch helps target two different areas at the same time: the rectus abdominis and your obliques. Here are 7 different types of crunches that you can start doing from today and get a flat belly: Step 1: Lie on your back and keep your legs together. Abdominal Crunches is the best abdominal exercise. I love hanging abs, whether it’s bent leg or straight leg. I mean these are, these are great movements because they’re also not putting you into a dangerous position. Like all the other crunches, the muscle targeted while doing double crunches is the rectus abdominis. Tags: Ab crunches Abdomen exercises Abs Workout Flat abs Have fun while working out your abs. Some of the more popular oblique crunches include the: The primary benefit of an oblique crunch is that you are targeting your oblique muscles to strengthen and hone them. You then turn onto your side from your waist, hands behind your head, and then squeeze your abdominal muscles while you lift your shoulders off the floor. So we thought, why not jazz it up a little by giving you different types of crunches that you can incorporate into your ab workout session. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Raised Crunches: When you go to a gym, you can try another unique type of ab crunch. Step 4: Go as high as possible. Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs. Start pulling your legs towards your chest. Double crunches work both on your lower and upper abs. How to do it: Roll up a towel ( or grab an AbMat) and place it under your lower back. Be as slow and gentle as possible. The benefits of reverse crunches include making your ab muscles stronger and more flexible, as well as helping to fix your posture. Finish off your six-pack with these simple strategies. It is indeed a combination of the two powerful abs exercises – … You need to be attentive of your form when you do crunches, especially if you have lower-back or neck problems. By extension, it also hits the hip and glutes muscles. Hold for three seconds. targeting a specific area of body fat) is a gym-floor myth. Scissors (Straight Leg Variation) 4. Reverse Crunch: Another type of crunch is reverse crunch which is done by lying flat on your back and keeping your leg up at 90 degree. Execution Technique. “If you have back pain and a crunch aggravates you, you got to stay away from it.”, But, he adds, “Right now in these times, I think if someone wants to do it because it’s allowing them to feel good and their backs feel fine, you know, knock yourself out.”, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. It works both the abs and obliques. Exhale as you try to meet knees to elbows (keeping your elbows in line with your ears), lower down and straighten legs out to a hover. Your abs still get a tremendous workout and there's no worries of overuse." This opens in a new window. Mix and match 'em to create an abs workout that'll get you strong and toned in no time. Now crunch your abs. You may think that doing 100 crunches a day will get you a six-pack fast, but nothing could be further from the truth. Check out 22 of the best moves to chisel your middle. The Ultimate Crunch-Free Abs Workout. Crunch Clap. external and internal oblique muscles, which help create that six-pack look. In addition to upper abs this exercise also works on Obliques. We’re working on shoulder mobility. The reverse crunch is when you lie flat on your back, tighten your abs, lift your hips off the floor, and then crunch your knees inward toward your chest. To get a six-pack, you’ll have to exercise as often as possible but it’s going to take longer than 10 minutes (no matter what some fitness influencers tell you). Good ol' crunches are one of the fastest ways to firm your midsection. Reverse Crunches: To do the reverse crunch, lay flat on the floor and keep your hands behind your head. A side crunch is when you lie on your back with your legs held together at a bent angle. It works the rectus abdominis muscle. I love it for a few reasons. Today's Top Stories ... 10 of the Best Ab Exercises. 6. This workout combines cardio and weight-lifting drills for serious body-sculpting results. For your abs to show, you have to get your body fat down – there’s no negotiating that. This intense muscle isolation makes them a popular exercise for people trying to get six-pack abs. 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