When searching for adonis-like abdominal muscles, many people still automatically use the age-old method of inducing as many crunches and / or sit-ups as possible. But although both exercises actually train your abs, none of the best ways to do it are.
The classic crunch only involves lifting the shoulders and the head from the floor, which does not appeal to all of your core muscles – especially your lower abdominals are not involved in the movement. While the sit-up, which lifts the entire torso off the ground, recruits more mid-section muscles, it increases the risk of spinal injury due to repetitive upward and downward roll-up movements.
For a Real Effective In the core session, you should use large compound lifts and apply your abdominal muscles from as many angles as possible with the usual sit-up and crunch settings.
Below are a number of crunches that you can try ̵
How effective are crunches as abdominal exercises?
Crunches can be effective, but they are generally not the best exercise for you. By varying the levels of movement, angles, and positions, you get the most value for your core.
What other exercises are more effective?
To get a stronger core, compound movements like squats and deadlifts, when properly performed, will strengthen your abdominals and abdominal muscles. A simple exercise that is great for engaging the core is the plank. Try to activate your core before a workout to get the most out of compound lifts.
Is there a risk that you will make crises if your shape is not right?
The rounding of the back is a common mistake when crunching. To make sure this does not happen, try to look at the ceiling and maintain tension throughout your core throughout the movement. And if you have back problems, avoid crises. Instead focus on developing a strong plank handle and then on crunches.
What is a good variation on the usual crunch that people can make?
A reverse crunch is a great alternative. Begin by lying on your back with your knees bent. Pull the bent knees into the chest, stretch your legs and touch the heels on the floor.
Lie on your back. Bend your knees and keep your feet firmly on the floor. Keep your hands folded over your chest and your lower back attached to the mat. Lift the shoulders and upper half of your torso until you feel a stretch in the upper part of your abdominal muscles. Lower slowly.
This crunch variant is an excellent core workout and brings all kinds of abdominal muscles into play, including tricky targets. Lie on the floor with your head and shoulders slightly elevated and your hands rest lightly on the head. Lift one leg straight off the floor and stretch it out. Lift the other leg, bend the knee towards the chest, twist it through the core, and move the opposite elbow toward the knee (they need not touch). Simultaneously lower your leg and arm while simultaneously raising the other two limbs to reflect the movement.
Your lower abdominal muscles are harder to hit than the upper abdominal muscles for resistance instead of your torso. Keep your back of the head and your shoulders in contact with the ground and lift your lower back off the ground. Bring your knees towards the chest, then squeeze your abs for two seconds and return to the start.
Dumbbell Jumper Crunch
You need to build up the fast-twitch muscles in your abs to get a Killer Six pack, and this violent resistance movement does the job (just make sure your core is warmed up, before you execute it). Lie flat and hold light dumbbells or a weight plate in your hands. Pull your core together when matching the weights and legs. Pause then slowly until the start.
When you hit the core from the sides, the focus is removed from the muscles in the middle of your stomach, making sure that all the muscle fibers in your abdominal area are functioning. Lie flat on your back, but your hips are turned so that your weight is to your right. Keep your neck neutral, curl your left arm, shoulder, and chest toward the center, then lower it slowly. Repeat the process on the other side.
Gymnastic Ball Crunches
When you lie on an exercise ball, your body hardens to stabilize your body and allows greater freedom of movement during crunching. Lean back on the ball as much as possible to curl your back in its natural area, and then tighten your core to get your upper body off the ball. Your abs are a better and safer workout than a large number of repetitions. Hold a dumbbell on the chest. Keep your neck neutral and push your abdominal muscles to the floor. Pause, then slowly lower.
Driving against the constant resistance of a cable machine keeps your muscles energized longer and helps them get stronger. Use a high cable and a rope handle. Lean forward, keep your body straight and hold your arms and hips tight. Then crunch down and use your abdominal muscles as a driving force. Pause, then slowly undo the movement.
This is a variant of the oblique crunch with a shorter range of motion to make it a little easier. Lie flat on your back, but your right leg is crossed over the other. Keep your neck neutral, curl your left arm, shoulder, and chest into your midsection, then lower it slowly.
Men's fitness crunch tips
Change your speed
According to Spanish research, it produces distinct muscle groups – at slow speeds, the outer oblique heads barely contribute, but their input is six times higher than a second per second Repeat.
Put them in reverse order
The reverse crunch can contribute to the posterior pelvic beak – aka desk hunch – and works your outer diagonal. Bring your feet off the floor and knees toward your face, then lower them slowly. Hold an anchor if it helps.
As with any movement, progress means adding resistance, not just repetition. Changing the leverage is one possibility – the leg's hanging is higher than that of the knee – but for moves that are not an option, weight plates are your friend.