Abdominal crunches are one of the easiest and effective exercises to perform wherever you go. Crunches work on your abdominal muscles and help to strengthen your core. Flexing your abdominal muscles on a daily basis will help you to lose weight and gain a flat belly, as well as great posture.
There are many benefits for this type of exercise. First of all, abdominal crunches do not require a lot of time or equipment. You only need to find some space and be motivated to do them! Your main goal probably is to gain great looking abs, but besides this, abdominal crunches will also help to maintain the health of your spine. By correctly performing abdominal crunches, not only you strengthen the abdominal muscles, but also the deep muscles surrounding your spine. This helps to prevent trauma to your back and will benefit your posture.
Strong core is also very beneficial for normal physiological functions. If you are suffering from constipations, strengthening your abdominal press can severely benefit from these exercises. Performing crunches can induce bowel spasms and trigger bowel movements. Also, a strong core is important for pregnant women. This type of exercise does not burn a lot of calories, however it will still increase your overall fitness.
There are many abdominal crunches you can perform. It is important to work all parts of the abdominal muscles for best results. Here are the top exercises that will make you look and feel amazing:
1. Regular crunches
This is one of the most simple and basic exercises to start with. To begin, lie on your back, bend your knees and place your feet on the ground in hip width. Place your hands behind your head and keep your back pressed against the floor. Then, pull your abdomen inwards and raise your head and shoulders from the floor, exhaling in the process. When you are up in this position, stop for a second (or more for maximal benefits), and then slowly return to the initial position.
2. Ball crunches
If you want to add equipment to your workout, a physioball is one of the cheapest and most effective tools. Sit on the balls and slowly roll your chest down so that your back is resting on the curve of the ball, but your shoulders remain above it. your knees should be bent and shoulder width apart. While lying on your back in this position, perform basic crunches. Remember to be cautious and do this exercise slowly, not to fall off the ball.
3. Reverse crunches
Reverse crunches are a basic way of training the lower part of your rectus abdominis muscle. Lie on the floor flat with your feet together and toes facing up. make sure that your back is pressed against the floor. Place your hands beneath your butt and using your core muscle strength, slowly pull your legs up and bring your knees close to your torso. Then, slowly return to the initial position. A similar exercise is the vertical crunch. Starting out in the same position as for reverse crunches, simply lift both of your legs up simultaneously to around 45 degree angle from the ground. Then, slowly return to the initial position.
4. Bicycle crunch
Bicycle crunch is a great way to train your lower and transverse abdominal muscles at the same time. the starting position is lying on your back, hands behind your head. Then lift your knees up and bring them towards your torso. From this position, try to touch your left knee with your right elbow, and then straighten back out. Repeat the same motion for the opposite side.
5. Oblique crunch
Don’t forget about your oblique muscles! This exercise will help you to focus on training the muscles on the side of your core. Lie down on the floor on your side resting on one arm. You can keep your legs straight or bent in the knees. Keep your core tight and raise your body up towards the side so that your head and shoulder is lifted of the floor. Afterwards, repeat the same exercise for the other side.
These simple exercises will help you to gain great looking abdominal muscles. For the best results, combine these abdominal crunches with a cardio workout and train other parts of your body as well.