There are many ways to build abs, including planks, burpees, etc. If you are a beginner and want a simple and less vulnerable abdominal muscle exercise, try doing 15 minutes of crunches every day. Your neck and lower back will not get hurt by crunches, and you can add different types of crunches to train the side waistline. This article will show you how to do crunches properly and five variations of crunches for beginners.
The Correct Way to Do Crunches
The correct way to do crunches is not to use your neck strength but your abdomen. When doing crunches, the lift angle of your body does not need to be too large. The proper height of the lift is that your fingers can touch your bent knees and feel the squeeze of your abdominal muscles.
Crunch is efficient training for the accumulation of fat in the upper abdomen. For the accumulation of fat in the lower abdomen, you can try the leg-lifting crunch, and for the side waist, you can challenge the twisting crunch.
Exercise 1: Crunch with a Yoga Ball
Beginners can put their feet on a yoga ball to make the crunch easier. After getting used to it, you can try holding the yoga ball with your legs. When you inhale, lift your upper body with the strength of your waist and abdomen, stretch your arms to touch the yoga ball. When you exhale, return to the original position. This exercise can train your abdominal and thigh muscles effectively.
Exercise 2: V-Crunch
The V-crunch looks very simple, but in fact, it will let your body keep shaking. It requires powerful core strength to hold your upper body and legs up. Remember not to use force on the neck when doing it. Otherwise, your neck will be easy to strain. When doing V-crunch, you can first straighten your hands back and then use your core strength to lift your legs and upper body together. Repeat for one minute, then rest for 10 seconds before continuing with a new set.
Exercise 3: Bicycle Crunch
The bicycle crunch is a good exercise for your lower abs. When doing this exercise, use your shoulders to rotate your upper body to the left or right. As you twist your upper body to the right, lift and bend your right foot to touch your left elbow, keeping your left leg straight without touching the floor. The beginner can bend your left leg and step on the ground to make it more easily do the bicycle crunch.
Exercise 4: Russian Twist
The Russian twist is an excellent exercise for beginners that stabilizes and strengthens your abdominal core and spine. First, sit on the floor with your knees bent, flat your feet on the ground and lean back until your upper body is at a 45-degree angle to the floor. Try to keep your back at this angle during the exercise. Bring your hands together in front of your chest. Then use the abdominal strength to lift your feet off the floor. Use your shoulders to rotate your upper body from side to side and repeat for one minute. Rest for 15 seconds and continue to do it in two to three sets.
Exercise 5: Reverse Crunch
The reverse crunch works your lower abs, back, and glutes. It requires you to use your abdominal core strength to lift your legs and hips. Keep your upper body flat on the floor and bend your legs at a 90-degree angle. Roll your pelvis toward your chest, and then slowly return to the original position to ensure the complete curling of the lower abdominal muscles.