Do 3 sets of 15 repetitions with a 30-second rest period between sets. Return to your starting position without letting your legs touch the floor. Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor. Arms Over Straight-Leg Crunch: Grab a pair of 10 to 12 lb (4.5 to 5.4 kg) dumbbells and lie on your back with your arms behind you and your legs extended and raised to a 45-degree angle.Do 3 sets of 12-15 reps resting for 30 seconds between each set. Then use both hands to reach the dumbbell or the medicine ball up toward the ceiling. Tighten your abs and crunch up until your shoulders are off the ball. Pelvic Tilt Crunch: Lie face-up on a stability ball with your back and head pressed into the ball, your feet together on the floor and a 5 to 10 lb (2.3 to 4.5 kg) dumbbell or medicine ball in your hands positioned against your chest.X Expert Source Danny GordonĬertified Personal Trainer Expert Interview. Put your arms behind your head and keep your elbows pressed back, then curl your torso upward, being sure your lower back stays against the mat the whole time. Tilt your torso so your lower back stays pressed into the mat as well.
Curl Up: Lie flat on a mat with your knees bent and your heels pressed into the mat to stabilize your body.X Research source Check out some crunch variations below, and incorporate them into your exercise routine. There may never be agreement among trainers as to whether or not crunches are the best way to flatten your abs, but there's no disputing the fact that they work the muscles on the front and side of your abdomen. Do crunches to strengthen your abdominal muscles.
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