5. BICYCLE CRUNCH
This crunch variation is popular for a reason — you can challenge your balance and coordination while targeting your mid and lower abs and obliques all at the same time. You might also feel this one in your hips and thighs.
- Start lying flat on your back with your hands behind your head. Contract your lower abs to raise your legs a few inches off the ground.
- Twist your torso and bend your left knee so that your right elbow crosses your body and reaches toward your left knee.
- Now switch and twist to the other side so that your left elbow reaches toward your bent right knee.
- Keep alternating sides without tucking your chin toward your chest.
6. SIDE CRUNCH
- Start in the classic crunch position lying on your back with your knees bent. If your lower back is flexible and strong enough, you can drop your knees to one side. If not, stay in the standard starting position, crossing one foot on top of the opposite knee.
- Contract your abs and lift your head and shoulders off the floor, twisting to the side of your bent knees (or just twisting opposite elbow to raised knee).
- Lower back down and complete all reps on one side before switching sides.
Tip
Since there are two methods of side crunches, choose the one that doesn’t hurt your lower back.
Image Sources
- Crossfit-abs: CrossFit Inc