Sit-ups can be done in many ways: classic, oblique, with weights, with raised legs, and even standing. The more types you include in your training plan, the more efficiently and faster you will sculpt your abdominal muscles. Fit Mom Anna Dziedzic presents 12 completely new, interesting ways to do sit-ups.
Normal crunches engage mainly the rectus abdominals. Meanwhile, in order to effectively get rid of fat tissue within the entire waist, you also need to activate the oblique, transverse and back muscles. For this reason, it is not worth limiting yourself to only one version of crunches, but introducing more variety to your training.
Meet 12 new variants of crunches that will make your training more comprehensive and the results of exercises visible faster.
See all types of crunches on the video - the exercises are explained and shown by Fit Mom Anna Dziedzic:
1. Types of crunches: classic crunches
Lie on your back, bend your legs at the knees. Widen your feet slightly. Clasp hands behind head, elbows spread wide. As you exhale, raise your torso a few centimeters off the ground. When making a tense, try to "press" the lumbar spine into the floor and keep it on the floor throughout the exercise. Inhale, lower your shoulders. Remember to keep your muscles tense, even when lowering them.
2. Types of crunches: crunches with raised legs
Lie on your back, bend your legs at right angles and lift them up so that your thighs are perpendicular to the floor. Begin with the usual abdominal thrusts as in the previous exercise. Make sure that there is a right angle between the thighs and calves.
3. Types of crunches: oblique crunches
Lie on your back with your legs bent at the knees. Raise your right leg and rest your foot on your knee. Put your hands behind your head and, lifting your torso, try to touch your left elbow to the opposite knee. The lumbar spine remains stationary and pressed against the ground.
Don't do thatCrunches - the most common mistakes
- Do not pull on the neck - the head should be an extension of the spine;
- Do not bring your elbows together - they must be fully open all the time;
- Don't hold your breath - breathe out on a tense, inhale on a tenselowering the torso;
- Do not lift the whole torso - you will overload the lumbar spine.
4. Types of crunches: bike
Lying on your back, raise your legs at a right angle - so that your thighs are perpendicular to the floor. Put your hands behind your head, spread your elbows. Start pulling one knee to the chest, and at the same time raise your torso and touch the opposite knee with your elbow.
5. Types of crunches: standing crunches
Stand up straight, put your arms down alongside your body. Exhale, vigorously raise your right leg to waist height (it should be straightened) and at the same time stretch your left arm out in front of you to touch your foot. When you reach forward, don't bend over - your back should be straight at all times. Repeat the exercise for the left leg.
6. Types of crunches: pull-ups
Lie on your back, straighten your legs at the knees and lift them up. Raise your arms above your head and try to touch your feet with your hands by pulling up your torso. Remember that your legs are at right angles to the ground throughout the exercise.
This will be useful to youCrunches - training plan
If you are a beginner, all you need to do is perform 10 repetitions of 6 crunches of your choice. Advanced players can do 20 repetitions or choose more exercise types to include in their training plan.
Exercise at least 3 times a week, but no more than 4 times. Your muscles need time to regenerate, so take one-day breaks between workouts.
7. Types of crunches: pushing the legs up
Lie on your back again, straighten your legs and lift them up at a right angle. Place your hands along the length of your body, and place your palms under your buttocks. Tighten your abdomen tightly, and as you lift your hips and lower back, begin to bounce upside down - as if you want to touch the ceiling with your feet. Do not bend your knees or squeeze your feet.
8. Types of crunches: crunches with hip lifting
Lying on your back, bend your legs at a right angle. Place your hands alongside your body. As you lift your lower back and hips, bring your knees up to your chest. Work hard with your abdominal muscles.
9. Types of crunches: rowing machine
Sit on the floor with your legs bent at the knees. Raise your feet a dozen or so centimeters above the ground. Stretch your arms out in front of you and start imitating a rowing motion: tilt your torso backwards by bending your arms to the sides and straightening your legs at the knees. Then come back to the starting position with your arms stretched out in front of you. Make sure that your legs are always above the ground - do not lower them.
10. Typescrunches: crunches on the stick
Hang on the handle with the handle. Bring your legs together and, depending on your advancement, bring your knees up to your chest or lift your straight legs up to your hips (the second option is more difficult). The pelvis should lean forward slightly as you raise your legs.
11. Types of crunches: jackknives
Lie on your back, straighten your arms and stretch them backwards (they should be an extension of your torso). Straighten your legs and lift a few centimeters off the ground. At the same time, raise your torso and bend your legs at the knees, drawing them towards your chest. When you are clasped, stretch your arms out in front of you. Then put your torso on the floor again, stretch your arms back and straighten your legs. Remember not to put your legs down and keep them a few centimeters on the ground all the time.
12. Types of crunches: crunches with weights
Lie on your back, bend your legs at the knees. Take the weights in both hands (choose the weight depending on your level of advancement; beginners can start from 1-2 kg). On the exhale, make a shortness by slightly twisting your torso and reaching diagonally with your right hand to the left (your hand should be at knee level). Return to the starting position and make a second shortcut, this time stretching your left arm diagonally to the right. Repeat alternately.
This will be useful to youCrunch-based training programs
Here are some workout programs that involve doing crunches every day. Thanks to them, it will be easier for you to stay regular and motivated to exercise. Check:
- Aerobic 6 Weider
- Challenge: flat stomach in 30 days
- Exercise: a six pack in 30 days
- 300 sit-ups - effects of the program
- 20 best workouts for a flat stomach
- Radiator exercises
- 8-minute abs exercises, or quick crunches