These few variations to the crunch will banish boredom and give you GREAT results!
- Lie on your back with your knees open and the soles of your feet together (in a butterfly position). Lengthen your arms overhead so they are resting on the floor.
- Exhale and bring your hands and knees toward each other, performing a full-body crunch. Your shoulder blades should be off the mat as you perform a small reverse crunch, lifting your pelvis a bit off the mat. Hold this position for a moment, and really feel your abs squeezing.
- Slowly lower your arms and feet back to starting position to complete one rep.
- Lie on your back with a dumbbell in each hand. Raise your arms straight above your chest, with a slight bend at each elbow. Raise your legs up to tabletop with knees bent at a 90-degree angle.
- Inhale, and bring your arms to your side, with a slight bend at each angle. Exhale as you bring your arms back up to starting position.
- Once your arms are back straight, lift your upper back, and do a curl up toward your legs, pushing your waist to the ceiling. As you curl up, stretch your legs out in front of you.
- Uncurl your body slowly as you lower down. Bend your knees, so they are at a 90-degree angle. Once your head is back on the floor, release your arms back out by your side, making sure you don’t let your upper arms touch the floor.
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
- Bring your knees in toward your chest, and lift your shoulder blades off the ground.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides, and do the same motion on the other side to complete one rep (and to create the “pedaling” motion).
- Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you.
- Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.
- This counts as one rep.
- Lie on your back, and lift your upper body off the floor so your shoulder blades hover.
- Lift your right leg off the floor, and bring your left leg to 90 degrees, gently holding the left shin. Keep your upper body lifted as you switch or scissor your legs to complete one rep.
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