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Bicycle Crunch
The BICYCLE CRUNCH is considered one of the best exercises for your abs and obliques. It tones your whole core!
Leg Raise
The LEG RAISE is another great exercise that involves thrusting your legs up vertically into the air.
Twist Crunch
The TWIST CRUNCH utilizes a twisting motion to isolate one side of the abdomen at a time.
Captain's Chair
The CAPTIAN'S CHAIR requires, what else, but a captain's chair to be done. Most gyms and health clubs have them and they make a great exercise for strengthening the abs.
Exercise Ball Crunch

Exercise Ball Crunch
Using an exercise ball can help help tone your core stabilizer muscles while giving your abs a great workout at the same time.
Vertical Crunch
Keeping your legs raised in the air while doing a VERTICAL CRUNCH is yet another variation on the standard crunch.
Straight Arm Crunch
The STRAIGHT ARM CRUNCH is a great exercise to target the upper part of the abdominals.
Elbow Plank
The ELBOW PLANK builds up endurance in your abs, back and stabilizer muscles. It involves holding your body up on your elbows and feet.

 

 

 

 


Straight Arm Crunch


The Straight Arm Crunch focuses on your rectus abdominis and can easily be intensified by using a medicine ball or dumbbell.

Muscles Targeted (In order of impact)

  1. Rectus Abdominis (The "Six-Pack" Muscles)
  2. Core Muscles

How to do Them

  1. Lay on your back. Place your arms straight out behind your head, placing one hand on top of the other. Your arms should be very close to (if not touching) your ears and head.
  2. Using your abs, left your shoulders off the floor, raising your arms up with it.
  3. Slowly lower your shoulder blades back to the ground.
  4. Repeat 14-16 times for a set.
  5. Once you start, your arms should never touch the ground until you finish your set.

Variations

  1. Once you have mastered the technique and want more of a challenge, try holding a dumbbell or medicine ball in your hands as you perform the crunches. Be careful not to strain your neck!