Upgrade the traditional crunch with these new — and super-effective — options. (Artiga Photo/Corbis)
Crunches have received a bad reputation in recent years, with fitness experts pointing out that they don’t offer the functional training that helps you control your body in motion. But this simple exercise can still have a place in your core routine — especially if you choose variations that recruit a variety of different muscles.
While crunches have their drawbacks, they also offer some big benefits. “Crunches are great for toning the rectus abdominis, or six-pack muscle,” says Ariana Chernin, fitness expert and cofounder of the Barre Code. This has given them their bad rap, since they don’t address the internal muscles of the core, she adds.
But there’s an easy fix: “Crunch variations allow us to hit different angles and apply more force to certain areas of the muscle,” says fitness expert Jillian Lorenz, cofounder of the Barre Code.
Chernin (pictured) and Lorenz give these three creative crunch variations, which you can do anywhere and target all of the different abdominal muscles. Perform the routine two to three times a week for best results.
FIGURE 4 CRUNCH
Begin lying on your back with knees bent and your hands on your head. Cross your right ankle over your left knee. Lift your left leg off the ground so that your shin is parallel to the floor. Raise your shoulder blades off the floor; simultaneously straighten your left leg and kick it up to the ceiling. That’s one rep. Repeat 20 times, then switch legs. Do three sets.
KICKSTAND
A. Start on the ground with your knees bent and feet raised off the floor. Prop your upper body up on your forearms. Raise your knees so that your shins are parallel to the floor (tabletop position).
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