Crunches: a Great Abs Workout In Summer

There are various crunches types, as listed in one of our previous posts titled “Summer Abs Workout for Women”. This article will be taking a detailed look into crunches exercise, its various types and how to perform each. Crunches help you maintain a flat tummy mainly but also keeps your body generally in shape depending on the crunch type.

1. Reverse crunches

Reverse crunches are an effective exercise that primarily targets the lower abdominal muscles. They are performed by lifting the hips off the floor using the contraction of the lower abs, resulting in a reverse movement compared to traditional crunches. Here are the benefits and instructions on how to do reverse crunches:

Why do Reverse Crunches?

• Reverse crunches specifically target the lower abs, helping to develop strength and definition in that area.
• By engaging the lower abs, reverse crunches contribute to overall core stability, which is essential for posture, balance, and everyday movements.
• The exercise places less stress on the lower back compared to traditional crunches, making it a suitable option for individuals with lower back issues.

How to Perform Reverse Crunches:

1. Start by lying flat on your back on a mat or comfortable surface. Keep your legs extended and arms relaxed by your sides.
2. Bring your knees up and bend them at a 90-degree angle, so your lower legs are parallel to the floor. This is your starting position.
3. Take a deep breath in and as you exhale, contract your abdominal muscles, specifically focusing on the lower abs. This engagement will help lift your hips off the floor.
4. While maintaining the contraction in your lower abs, gently lift your hips off the floor and towards your chest. Avoid using momentum or swinging your legs.
5. At the top of the movement, when your hips are lifted as high as comfortable, squeeze your abs for a moment to maximize the contraction.
6. In a controlled manner, slowly lower your hips back down to the starting position while keeping tension on the abs. This completes one repetition.
7. Start with 10-15 repetitions of reverse crunches. You can increase the number of repetitions or add resistance by using ankle weights as you become more confortable.

Please remember to maintain a slow and controlled movement throughout the exercise. Focus on using your lower abdominal muscles to lift your hips, rather than relying on momentum or swinging your legs.

Keep your lower back pressed against the floor/mat throughout the movement to avoid straining it.

2. Heel to toe crunches

Heel to toe crunches, also known as toe touch crunches, are a variation of the traditional crunch exercise that adds an extra challenge by incorporating leg movements. This exercise primarily targets the abdominal muscles, including the upper and lower abs.

Here’s how to perform heel to toe crunches:

1. Start by lying flat on your back on a mat or comfortable surface. Bend your knees and place your feet flat on the ground, hip-width apart. Your arms can be extended alongside your body or crossed over your chest—choose a position that feels comfortable for you.
2. Take a deep breath in, and as you exhale, engage your abdominal muscles by drawing your belly button in towards your spine. This will help stabilize your core throughout the exercise.
3. As you continue to exhale, lift your shoulders off the floor, initiating the crunch movement. Keep your gaze fixed towards the ceiling and avoid pulling on your neck or straining your neck muscles.
4. Simultaneously, extend your arms towards your feet, reaching your hands or fingertips towards your toes. At the top of the movement, try to touch your toes or get as close as you comfortably can. Remember to maintain control and avoid using momentum.
5. In a controlled manner, lower your shoulders and arms back down to the starting position, returning to the floor. This completes one repetition.
6. Repeat 10-15 times or as many as you can easily do while maintaining proper body form.

Focus on using your abdominal muscles to initiate the movement, rather than relying solely on pulling with your arms.

Exhale as you crunch up, and inhale as you lower back down. Breathing properly helps engage the core and provides stability.

Keep your neck relaxed throughout the exercise. Avoid straining or pulling on your neck, as this can lead to discomfort or injury.

If reaching your toes is challenging initially, aim to touch your shins or knees. As you become more flexible and stronger, you can work towards reaching your toes.

3. Wall crunches

Wall crunches, also known as wall sit-ups or standing crunches, are a variation of the traditional crunch exercise. While traditional crunches are performed on the floor, wall crunches involve using a wall as a support for your back while executing the movement. By incorporating the wall, this exercise adds an element of stability and support, allowing you to focus more on engaging the abdominal muscles.

Wall crunches primarily engage the abdominal muscles, specifically the rectus abdominis, obliques, and transverse abdominis. The rectus abdominis, commonly referred to as the “six-pack” muscles, runs vertically along the front of the abdomen and is responsible for flexing the spine. The obliques, located on the sides of the waist, aid in torso rotation and lateral flexion. The transverse abdominis, which lies deep within the abdomen, acts as a stabilizer for the core.

How to Perform Wall Crunches Correctly

To reap the full benefits of wall crunches, it’s crucial to execute the exercise with proper form and technique. Follow these step-by-step instructions to ensure you perform wall crunches correctly:

1. Begin by standing with your back against a sturdy wall. Position your feet hip-width apart and ensure your feet and knees are pointing straight ahead.
2. Decide on the position of your arms based on your comfort level. You can either place your hands on your thighs or cross them over your chest. Choose whichever option allows you to maintain proper posture and engage your core effectively.
3. Take a deep breath in, and as you exhale, engage your abdominal muscles by drawing your belly button in towards your spine. This action activates your core and helps stabilize your body throughout the exercise.
4. Slowly slide down the wall by bending your knees and lowering your body. As you descend, maintain the engagement of your core. Stop when your knees are at a 90-degree angle, or when you reach a comfortable position where you can feel your abs working.
5. From the lowered position against the wall, exhale and engage your abdominal muscles further. Simultaneously, curl your upper body forward, bringing your chest towards your knees. The movement should come from your abs, and you should feel a contraction in your abdominal muscles. Avoid pulling on your neck or using momentum to lift yourself.
6. At the top of the movement, when your upper body is fully contracted, squeeze your abs for a moment to intensify the contraction. This ensures that you’re effectively targeting and engaging the abdominal muscles.
7. In a controlled manner, slowly uncurl your upper body and lower back down to the wall. Maintain tension on the abs throughout the descent to continue engaging the muscles. This completes one repetition.
8. Repeat 10-15 times.

Keep your back flat against the wall throughout the exercise. Avoid arching or rounding your lower back, as this can strain your spine.

Focus on using your abdominal muscles to curl your upper body forward, rather than relying on your arms or momentum.

Exhale as you crunch forward, and inhale as you return to the starting position. Proper breathing helps engage the core and provides stability.

Start with a shallow range of motion and gradually increase it as you become stronger.

4. Cross crunches

Cross crunches, also known as bicycle crunches or cross-body crunches, are a challenging and effective exercise that targets multiple muscle groups in the core. This exercise primarily engages the rectus abdominis (six-pack muscles) and the obliques. Cross crunches also involve the hip flexors and contribute to overall core stability.

How to perform cross crunches:

1. Starting position: Begin by lying flat on your back on a mat or comfortable surface. Bend your knees and place your feet flat on the ground, hip-width apart. Place your hands gently behind your head, supporting the weight of your head without pulling on your neck.
2. Engage your core: Take a deep breath in, and as you exhale, engage your abdominal muscles by drawing your belly button in towards your spine. This helps to stabilize your core throughout the exercise.
3. Crunch up: Lift your shoulder blades off the ground, bringing your upper body towards your knees. At the same time, bring your left knee in towards your chest while extending your right leg straight out, hovering slightly above the ground.
4. Twist and cross: As you crunch, twist your torso and touch your right elbow to your left knee. Focus on bringing your shoulder across your body rather than just your elbow. This twisting motion engages the obliques and enhances the effectiveness of the exercise.
5. Alternate sides: Slowly return to the starting position, with your shoulder blades touching the ground. As you lower your upper body, simultaneously switch the position of your legs, bringing your right knee towards your chest while extending your left leg straight out. Twist your torso and touch your left elbow to your right knee.
6. Repeat: Continue alternating sides in a fluid and controlled motion, crunching and twisting from side to side.
7. Repeat 10-15 times or as many times you can do it comfortably.

Tips for Performing Cross Crunches:

• Keep your lower back pressed into the ground throughout the exercise to ensure you’re primarily engaging the abdominal muscles.
• Squeeze your abs as you twist and bring your elbow to your knee, feeling the muscles working. This maximizes the effectiveness of the exercise.
• Exhale as you crunch and twist, and inhale as you return to the starting position. Coordinate your breathing with the movement to engage your core and maintain control.
• As you become more comfortable with cross crunches, you can increase the challenge by extending your legs further out or increasing the speed of the movement. However, always prioritize proper form and avoid sacrificing control for intensity.

5. Criss-Cross Crunches for Abs

Criss-cross crunches, also known as scissor crunches or scissor kicks, are an effective exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. This exercise involves a twisting motion, engaging the core muscles while simultaneously working the hip flexors.

How to perform criss-cross crunches:

1. Begin by lying flat on your back on a mat or comfortable surface. Bend your knees and lift your feet off the ground, so your thighs are perpendicular to the floor. Place your hands gently behind your head, supporting the weight of your head without pulling on your neck.
2. Take a deep breath in, and as you exhale, engage your abdominal muscles by drawing your belly button in towards your spine. This helps to stabilize your core throughout the exercise.
3. Lift your shoulder blades off the ground, bringing your upper body towards your knees. Keep your gaze forward and avoid tucking your chin into your chest.
4. As you crunch up, twist your torso to the right and bring your left elbow towards your right knee. Extend your left leg straight out, hovering slightly above the ground. Your right knee should remain bent with your foot off the ground.
5. Slowly return to the starting position while simultaneously switching the position of your legs. Twist your torso to the left and bring your right elbow towards your left knee. Extend your right leg straight out, hovering above the ground, while keeping your left knee bent with your foot off the ground.
6. Continue alternating sides in a fluid and controlled motion, crunching and twisting from side to side.
7. Perform 10-15 repetitions on each side.

Crunches when performed as part of your regular workout routine can help you have a smaller waist and abs. Additionally you will also have a stronger core.

So are you ready to challenge yourself and start crunches this summer to have tiny waist and strong body core?