5 Interesting crunches for six-pack abs

  • By Dr. Shalini Kapoor

When you see the superstars flaunting their super abs, you are simply awestruck at their level of fitness. But a body with six pack abs does not happen overnight. A lot of hard work and discipline goes into it. For those who want to develop those six pack abs and are ready to invest good amounts of time in training, the top 5 crunches below can really help.

Bicycle

  1. Lie face up on the mat, with hands placed behind the head.
  2. Lift up the shoulder blades from the floor and simultaneously, bring your knees up to the chest.
  3. Rotate to left side and bring the right elbow near the left knee, While keeping the other leg straight.
  4. Now do the same thing on other side.
  5. Continue pedaling in this way for 1 to 3 sets alternatively.

Captain’s Chair

This chair comes with handholds. Stand by griping these handholds so that your upper body remains in a stable position.

  1. Try to press your back as much possible to the back pad, while relaxing your shoulders.
  2. Now, bend the knees and while contracting your abs, lift up the knees to reach the hip level.
  3. Do not arch the back or try to swing your legs in the process.
  4. Slowly bring the legs down and continue the same process for 1 to 3 sets.

These chairs are usually available in most gyms and provide a good workout for the obliques and the rectus abdominis.

Ball Crunch

  1. Take an exercise ball and lie on it with your back positioned against the ball.
  2. Place your hands behind the head or keep your arms crossed against the chest.
  3. Contract your abs and lift the torso away from the ball and simultaneously, pull down the ribcage bottom down in the direction of hips.
  4. As you make a curled position, ensure that the ball remains stable.
  5. Get back to the original position and repeat it for 1 to 3 sets.

If you are doing the crunches at home, then you will need to buy an exercise ball which is easily available at most fitness and sports shops. The exercise ball is great for strengthening your abs. In fact, it is considered more effective than floor crunches, because in this exercise, your leg muscles are equally involved as the abs.

Vertical Leg Crunch

  1. Lie with your back on the floor, extend your legs from the knees and keep them in crossed position.
  2. Support your head by putting your hands behind it, to avoid a pull on the neck.
  3. Now, by contracting your abs, slowly lift your shoulder blades from the floor, as if trying to push the chest in the direction of the feet.
  4. To give your abs better contraction, imagine that you are trying to get your belly button to meet your spine.
  5. Come down to the original position and repeat it for 1 to 3 sets.

Torso Track

  1. Torso Track is usually available at most gyms. Take a grip of the handles of the Torso Track and slowly pull your abs inside. Do not hold your breath while you are doing it.
  2. Slowly exhale and come forward, as far as you can.
  3. Stop when you feel a hard stretch in your back, or you feel like collapsing. Do not overexert your back and remember to shorten the motion range, if the stretch is going too far.
  4. While doing this exercise, you should contract your abs such that the back of the body is pulled.
  5. You can add more tension by using tension chordsWhile doing these crunches you should not go beyond your limits and take it slowly at first. Especially the Torso Track should be done carefully, or you may have a back injury.

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