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Ab Workout: Crunches

This document describes an ab workout routine consisting of 9 core exercises: crunches, reverse crunches, oblique crossover crunches, planks, bicycles, ball crunches, medicine ball crunches, and all around crunches. The exercises target the abdominal muscles from different angles using bodyweight movements and equipment like medicine balls and exercise balls to challenge the core.

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Ronak Patel
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180 views

Ab Workout: Crunches

This document describes an ab workout routine consisting of 9 core exercises: crunches, reverse crunches, oblique crossover crunches, planks, bicycles, ball crunches, medicine ball crunches, and all around crunches. The exercises target the abdominal muscles from different angles using bodyweight movements and equipment like medicine balls and exercise balls to challenge the core.

Uploaded by

Ronak Patel
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Ab Workout

Crunches
Lie on your back with your hands crossed across your chest or with your fingers on the
sides of your head. Place your feet on the floor with legs bent. To begin the exercise, lift
your torso, lifting shoulder blades off the floor and crunching your rib cage towards your
lower belly. Hold for two counts, then lower slowly to the starting position.

Reverse Crunches
Lie on your back with knees bent, feet a few inches off the floor. Slowly contract the
abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib
cage. Concentrate on letting your abs do the work. Hold at the top then slowly lower your
knees to the starting position.

Oblique Crossover Crunches


Lie on your back with knees bent, hands behind your head. Keeping lower back pressed
into the floor, lift your shoulder blades off the floor and then curl your upper body
diagonally across your body towards your right knee. Contract your abs and obliques at the
top of the movement.

Plank
Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor,
raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from
head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from
sticking up in the air.
Bicycle
Lie face up on the floor and lace your fingers behind your head. Bring the knees in towards
the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten
left leg out to about a 45-degree angle while simultaneously turning the upper body to the
right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow
towards the left knee.

Ball Crunches
Lie face-up with the ball resting under your mid/lower back. Place hands behind your
head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage
down toward your hips. As you curl up, keep the ball stable (i.e., you shouldn't roll).

Medicine Ball Crunches


Lie on your back with knees bent, medicine ball right below the knees. Squeeze inner
thighs to hold ball in place. Put hands behind head (cradle your head gently) and without
straining the neck, lift shoulders and hips off the ground in a crunch, flattening the belly at
the top of the movement. Lower back down without completely relaxing and repeat.

All Around Crunches


Lie face up on ball and hold medicine ball in both hands. Begin with body draped over the
ball, arms extended behind you. Contract the abs to lift upper back off the ball and bring the
medicine ball towards your right thigh as you twist to the right, contracting the right side of
waist. Repeat for all reps and then switch sides.

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