In the past, it was recommended to keep your back flat against the floor throughout the entire movement. Now it is believed it is better to keep a neutral spine. That simply means your spine is in the strongest position to support you. A quick way to find it is to rock the pelvis back and then forward and then allow your pelvis to relax somewhere between those two extremes.
If your back arches too much, that may mean your abs need time to build strength. Try propping your feet on a step or platform to give your back some support.
If your goal is having flat abs or displaying your six-pack, the truth is that spot reduction just doesn't work. In addition to building your six-pack muscles, you will need exercises that burn fat. When you exercise, your body draws energy from the entire body, not just the part you're working. High-intensity interval training has been shown to target belly fat.
If you're new to HIIT training, start with beginner interval training and work your way up to more advanced training. Lifting weights not only helps you lose body fat, but it can also specifically help you lose belly fat.
Studies have shown that people who lift weights along with doing cardio have less belly fat than people who don't. Examine your diet. You've probably heard that flat abs are made in the kitchen and there's a reason for that saying. Often your diet is where you can make the most progress with losing belly fat. Start by getting an idea of how many calories you need and then keep a food diary to track your eating habits.
The crunch can be used by all levels of exercisers. Additionally, there are many options available to customize this exercise to fit your individual needs. While crunches are fine, there are plenty of other effective ab exercises. Some of the best exercises for your core are done using your entire body, not just your abs. Options include:. It's great to incorporate exercises into your routine that work the abs naturally.
See the 10…. Health Conditions Discover Plan Connect. Medically reviewed by Daniel Bubnis, M. What are the pros and cons of doing crunches? How to do a basic crunch. Share on Pinterest. How to do a bicycle crunch. Is there a safer way to do a crunch? Other exercises to try. Supine toe tap. Bird dog. Mountain climber. Side plank rotation. The bottom line. Read this next. Situps vs.
A round-up of studies published in the Strength and Conditioning Journal says a clear consensus has not been reached, although crunches remain very effective in developing abdominal muscles. Otherwise, make sure you use our form tips above and incorporate the crunch into a programme of other trunk-strengthening exercises that do not put pressure on your back.
And finally, if you're trying to lose weight on your stomach , it's important to note that crunches alone aren't enough to get you there.
You'll also need to incorporate exercises that burn fat into your workout routine, as well as considering factors such as diet, water and alcohol intake, and your sleep patterns. This is a trickier alternative to the requiring greater core stability and control than the normal crunch. If performing crunches and sit-ups on the floor places undue stress on your spine, or tailbone, this variation works your obliques and upper abdominals from a standing position, so your spine is not compressed against the floor.
The plank is another move which offers you the ability to tone and train your core without compressing your spine. If you find traditional crunches painful, the plank and the standing crunch will allow you to develop that same core strength. Exhale as you curl forward and inhale as you lower your torso back down.
Lower yourself back down with a slow, steady motion. Gently inhale as you slowly lower your torso. Don't just drop back down to the mat. Using smooth, controlled motions work your ab muscles more effectively and help prevent injury. Rushed movements can also lead to back injuries. For a full ab workout, you could do 3 sets of 12 standard crunches, 3 sets of reverse crunches, and 3 sets of bicycle or side crunches.
Method 2. Lie on your back with your arms by your sides. Start by lying on your exercise mat or towel with your palms facing down. Raise your legs to bring your knees over your hips. Inhale, then exhale as you contract your ab muscles and lift your feet off of the floor. Bend your knees at 90 degree angles, and hold them directly over your hips. Use your arms to keep your balance and maintain control. Lift your hips and tailbone off of the mat.
Inhale, then exhale as you slowly raise your hips. Bring your knees toward your head, and keep them bent at 90 degree angles. Once your tailbone is off of the floor, hold the position for 1 to 2 seconds. Focus on letting your core muscles do the work.
Lower your hips to the floor with a controlled motion. Inhale as you slowly and smoothly bring your hips back to the floor. Keep your knees bent at 90 degree angles, and position them directly over your hips.
Pause in this position for a moment, then lift your hips again to perform another rep. Method 3. Target your obliques with side crunches. Lie on your back with your knees bent, then lower both legs to the mat on your left side. Place your hands over your chest or behind your head, then raise your upper back off of the mat using the same techniques as a regular crunch.
Try overhead crunches to increase difficulty. Keep your arms extended as you raise your upper back using the same techniques as a standard crunch.
For an even greater challenge, you could hold a plate weight or kettlebell in your hands. Add bicycle crunches to your ab workout. Start on your back with your knees bent and feet flat on the floor. Raise your left leg toward your chest, and extend your right leg straight, as if you were pedaling a bike. Place your fingertips behind your head, lift your upper back off of the mat, and rotate your torso to bring your right elbow toward your left knee. At the same time, rotate your torso to bring your left elbow toward your right knee.
Continue to pedal and rotate to complete 12 reps for each side. Mix up your routine with cable crunches. Kneel below a cable pulley with handle attachments. Exhale, and keep your hips stationary as you contract your abs, curl your back, and bring your elbows toward your thighs. Remember to use smooth, controlled motions.
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