Stomach crunches exercises
Stomach crunches are the core of all stomach exercises. They are considered as basic abdominal exercises. You can do it at home, without any devices. If you do them often and correctly, crunches can help you to burn fat from your stomach. They will make your muscles stronger and finally your stomach muscles will have a great shape and look.
Remember, it will only work if you will be systematic. Do stomach crunches every day. For example 3-4 sets with 20-25 repeats. You can even do them 2 times because they don’t take much of your time. If you feel tired do a break and start to doing crunches after one or two days of break. Don’t do long breaks before you get the result that satisfies you.
Consider stomach crunches as a part of you normal training program. You can do them at the beginning of you training or at the end. Even if you prefer to run you can do some crunches after a run. It will make your stomach muscles stronger and will help you in future runs.
Exercises:
Basic crunch:
Lay flat on your back with bended knees. Keep your feet on the ground. Legs and feet should not be connected. If you look at it from bird view your body should make a letter Y where up part of Y are you legs (not connected) and down of Y is your head. Next, put your hands behind your ears. Now you can start to making crunches. Remember to keep you lower back laying on the floor and not to move your neck while crunching
Oblique crunch:
Make a starting position like in basic crunch. Right hand put behind right ear and left hand lays on the floor by your hips. Now try to crunch and touch your left knee with your right elbow. At the same time lift up your left leg to make a 90 degrees angle when you touching your knee with your elbow. While moving back put your leg down but not on the floor, keep it above the floor. After a couple of sets of this you change the side and do the same but now start with you left hand behind your left ear and continue as it was before. You can modify oblique crunches by doing left side and right side alternately.
Reverse crunch:
Make a starting position like in previous exercises. Put your legs together and lift them up (90 degrees angle). Now do a pendulum, bring your legs close to your chest and then put them away from your chest. Repeat it as many as you like until you feel pain in your stomach muscles.
Modified basic crunch:
The same as basic crunch but your arms now should be straight and between your knees. Now do crunches as basic crunches.
Leg lifts:
Lay flat on your back. Hands lay on the floor by your hips. Lift up your legs to make 90 degrees angle with the rest of your body. Now the main move: move you legs up together with buttocks, keep 90 degrees all the time.
Crunches with legs on the chair:
The same as basic crunches. The only difference is that you lay your legs on the chair (it can be something else) so you do 90 degrees angle between your lower legs and thighs (knees bended) and also with the rest of your body. Now do crunches.
They are some important things to be remembered before starting doing stomach crunches:
Breathing is important. You have to exhale when you go up and inhale when you go down.
Remember to keep your lower part of your back laying on the ground when you do stomach crunches.
Do less but correct.
Try to use as less other muscles then stomach as possible.
One obvious truth: Do exercises for other muscles. It will also help you to burn fat on your stomach.
