With dozens of different abdominal machines available on the market, and hundreds of exercises out there to do, it is difficult to know which ones work. Perhaps the oldest and most widely used exercise for your abs is the crunch, and these two variations provide you a chance to work both your upper and lower abdominals with the crunch motion.
The Key to Six Pack AbsThe reverse crunch, like the regular crunch, is again meant to work the lower abs, without engaging the entire range of motion throughout the abdominals. This exercise can vary in intensity, and can be done with or without an exercise ball. Suggested sets for the reverse crunch are the same as the regular crunch. This is an intermediate exercise, slightly more challenging than the regular crunch.
The Reverse Crunch
The reverse crunch is begun similar to the regular crunch, but slightly different. With the back straight and arms folded over the chest, the knees are lifted so that the thighs make a perpendicular angle to the body. With the knees bent, the lower legs should be pointing straight out as an extension of the body.
To further put pressure on the lower abs, the bent knees and contracted legs will put extra pressure on lower abdominals. The crunching motion is the same as a regular crunch, using the abs to lift the upper body halfway to the legs, but the increased tightening of the mid-section makes for a more efficient workout.
How to Get Ripped Abs
Combining the regular crunch and the reverse crunch, the double crunch is an advanced exercise that combines balance with multiple motions to work a larger range of muscle. Confusing the muscles, and forcing them to do two things at once, the double crunch is an effective method for both toning and increasing muscle mass. The suggested exercise set is the same as the crunch, with 2-3 sets of 15-25 crunches.
The Double Crunch
The double crunch is begun laying down, with the legs, head, shoulders, back, and neck straight. The arms are moved to the sides of the head, or folded in front of the chest.
The execution of a double crunch combines the features of the regular crunch and the reverse crunch. While lying, two things are done simultaneously: 1) the upper body is lifted upward at the abdominals toward the lower body and 2) the knees are bent and the legs are lifted toward the upper half of the body, much as they would be while doing reverse crunches. The two halves of the body crunch inward to put strain on the abdominals for both sides, and then release back to the flat lying position. The process is then repeated, working out the entire range of abdominals.
Along with a number of other exercises to provide muscle confusion, these crunches are the foundation of a good abdominal exercise. Following are some additional exercises:
Weighted Crunch and Exercise Ball Crunch
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