The abdominal crunch is one of the most common exercises used to train the abdominal muscles. The abdominal crunch targets the abdominal muscles, which are part of your core muscle group. The stronger your core muscles, the easier it is to do most physical activities and sports. Your ab workout routine should consist of several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions.
There are many ways to do an abdominal crunch, and the ones with the best results will be explained here. The first one is the Bicycle Crunch. To do this exercise correctly, lie flat on the floor so that your lower back is pressed to the ground and your core is engaged. Put your hands beside your head & lift your knees to about a 45-degree angle. Slowly, at first, go through a bicycle pedal motion alternately touching your elbows to the opposite knees as you twist back and forth. Lastly, make sure to breath evenly throughout the exercise.
The second exercise is the Captain’s Chair. The captain’s chair exercise is one of the few ab exercises that requires gym equipment. You will generally find a vertical knee raise machine in health clubs, or shop for one designed for home use. Start with legs dangling and slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position. Also, make sure to keep your back straight throughout the exercise.
The third ab exercise is the abdominal crunch on an exercise ball. Sit on the exercise ball with your feet flat on the floor. Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. Contract your abdominals raising your torso to no more than 45 degrees. To work the oblique muscles, make the exercise less stable by moving your feet closer together.
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