Place your hands behind your head as if performing a traditional crunch.Position yourself with your feet a little farther apart than hip-width and point them facing outward.This is nowhere near your standard crunch as you perform this maneuver while standing. Warrior crunches are a side crunch variation that takes things up a notch, incorporating your thighs, glutes, and quads into the workout. Return to the starting position slowly, lowering your leg nearly to the floor ( 1 ).You will notice that the ball naturally rolls up your leg. Contracting your abs, lift your right leg and upper torso from the floor while maintaining tension on the ball and keeping your arm straight.Then, place the stability ball on your right thigh just above your knee, lightly holding it in place with the palm of your right hand. Lie on your back with your right leg lifted slightly.The harder you squeeze the ball, the more intense your workout. You will create a vise between your arm and leg while performing your workout to increase the intensity. You should control all movements, ensuring your knees never move past your hips ( 7 ) Semi-Vise Crunchįor this variation, you’ll need a stability ball. The American Council On Exercise advises that maintaining proper form during this exercise is essential to prevent harm to the lower back. Inhale slowly, then gently roll your body back down to the mat until you lie flush on the floor.Hold this position as long as possible.Curl your spine until you cannot move it upward any further.Using your abdominal muscles, pull your knees toward your head without breaking their position.Exhale gently, contract your core muscles, and lift your feet off the floor.

Keep your arms spread out to the side and your palms face down.

Lie on your back with your knees bent and feet flat on the floor.

You can complete a reverse crunch with the following steps: It is an excellent exercise for the lower abdominal muscles that a traditional crunch cannot reach. Read More: Types Of Crunches To Boost Your Abs Workout RoutineĪ reverse crunch is performed with the body’s lower half. At the same time, straighten your left leg.

Touch your left elbow to your right knee by bringing them both together.

Return to the traditional crunch position.At the same time, straighten your right leg. Touch your right elbow to your left knee by bringing them both together.Contracting your abs, bring your shoulders off the floor.With bent elbows, place your hands behind your head.Lie on your back with your knees at a 90-degree angle and in line with your hips.It will target several abdominal muscles, achieving results that a traditional crunch cannot. The bicycle crunch is one of the most popular oblique crunch variations and offers a challenge. We will focus on a few of the most popular methods, breaking them down into step-by-step instructions. With so many different crunch variations available, you may wonder where to start. Unfortunately, despite what seems to take more effort to complete variations, they burn the same number of calories as traditional crunches. The intensity and duration of the activity will also play a significant role in the number of calories burned ( 5 ). The number of calories you burn doing ab crunch variations will vary based on several factors, including your current weight, height, age, and sex. There is no specific answer to this question. ( 8 ) How Many Calories Do You Burn Doing Ab Crunch Variations? The result is a more potent workout that will fuel your core muscle building, getting you one step closer to a washboard stomach. It can be anything from raising your legs to holding the crunch for a specific time. What Is A Crunch Variation?Īn ab crunch variation is any change to the traditional crunch that creates an additional challenge to the exercise. After all, if you don’t know how to do them, you will miss out on an essential part of your workout regime. We will focus on different variations to boost your core strengthening workouts and how to perform the exercises. Adding variety to your workout could be the answer. If you haven’t been getting results, this could be the reason why. If you dread your routine or aren’t seeing the results you have been expecting, maybe it’s time to spice things up with some crunch variations.īecause traditional crunches are limited in scope, variations are a great way to reach other muscles you haven’t been touching. Having that ideal six-pack is a dream many of us strive for, yet when we skip out on crunches we don’t get very far on that dream. But strengthening the core is essential for a robust and healthy body. What Is A Good Substitute For Crunches?įor many, there is nothing worse than an ab workout.How Many Calories Do You Burn Doing Ab Crunch Variations?.

Reverse ab crunch