6 Different Types of Crunches
Do you dream of perfect abs? Have them with regular crunches. Crunches are basically done to get the ideal abs and core. They help to burn calories along with making the body flexible. They are a lot like sit ups but in crunches, you only lift your upper back which in turn gives them a perfect shape. One must do crunches to stay fit and lose inches. Now say good bye to problems like belly fat or flat tummy.
There are many forms of crunches that focus on different muscles and it is important to have knowledge about the various forms of crunches and the areas which they target in order to reduce inches form a particular body part.
The best part about them is that you can do them anywhere at any point in time as you do not need any kinds of equipments or machines to perform them.
This article brings to you the different types of crunches which help you get in shape. Each has a different purpose, so read on and find out which one you need to do for the perfectly shaped body.
Types of Crunches Exercises
1. The Basic Crunch:
The basic crunch is to lie down flat on your back and bending your knees while keeping the hands behind your head. Once you are done with the position, rise up to touch your pelvis using the shoulders. Well, if you pull yourself forward using the force of your hands on your neck or head, you might get injured so take care while doing this crunch.
2. Reverse Crunch:
Another type of crunch is reverse crunch which is done by lying flat on your back and keeping your leg up at 90 degree. Now, keep your hands facing the ground on both sides of your body and for added support you can also keep your hands behind your hip instead of keeping them on sides. Use your muscles to pull up your legs and hips towards the ceiling while bringing down your knees towards the chest. Come back to the starting position. Do this as many times as possible but remember to do it at a steady pace or else you might hurt yourself.
3. Vertical Leg Crunch:
You might do the vertical leg crunch by lying flat on your back with your arms straight. Now, lift up your legs facing the ceiling till they are exactly above your hips. Once you come in this position, raise your arms to almost touch your feet with your fingers while pulling in your stomach and stabilize your position. If done correctly, your torso must look almost like a U shape. Breathe slowly and hold the position for few seconds. Try to do the same for 8-15 times.
4. Long Arm Crunches:
To do the long arm crunches, you need to lie on your back and prop up your knees. Put your arms above your head and clasp them together. Now lift just the upper part of your body without straining your neck. Repeat for 8-15 times for effective results.
5. Bicycle Crunch:
If you want to lose inches from the rectus abdominis and the upper abs, you must do the bicycle crunch. All you need to do is lie on your back and put your hands behind your head and lift your knees off the floor towards your chest. Once you have acquired the position, turn to the right and try to meet the left knee with the right elbow along with extending the right leg straight out and then try to meet the right knee with the left elbow. Repeat the process. When you do this crunch, it appears as if you are cycling, and hence the name is ‘bicycle crunch’.
6. Double Crunches:
Lastly, the double crunch is the mix of basic crunch and reverse crunch. To do this, lie flat on your back with your knees at a 90 degree angle and keep your hands behind your head. Then, lift your hips off the floor and lift your shoulders off the floor as you did in a basic crunch. Try to squeeze the muscles and control the position. Come back to the initial position and repeat the above as many times as possible.