Crunch
Crunch is a classic core exercise that explicitly trains your abdominal muscles - part of your core. It also includes your oblique muscles on the sides of your trunk and the muscles in your pelvis, lower back, and hips.
INTERMEDIATE
Swiss Ball Crunch
Swiss Ball Crunch target the entire core. This exercise primarily works the rectus abdominis and the transverse abdominis. But when performed properly, it also calls on muscles that stabilize the hips and lower back.
Instructions
- Lie back on a Swiss ball with knees bent at a 90-degree angle and feet on the floor about shoulder-width apart. Interlace your fingers behind your head. The ball should be under your hips and lower back. This is your starting position.
- Crunch your torso toward your knees and raise your chest upward. Stop when the middle of your back loses contact with the ball. Pause, then return to starting position.
Tips
- Avoid neck tension by touching your head too lightly.
- Don't feel too low on the ball. The abdomen should be stretched in the lower position and fully retracted in the upper position.
- Start each rep with a stretched abs.
Alternative Exercises
Raised-Legs Crunch
Raised-Legs Crunch improves the strength and flexibility of your hips and lower back, which is a considerable benefit for anyone who spends a lot of time sitting at a desk.
Double Crunch
Double Crunch is a core strengthening exercise. It is an effective way to contract the entire length of your abdominal muscles and hip flexors.
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