Ab Crunches

The ab crunch is the fundamental abdominal exercise that works all of your abdominal muscles. Crunch abdominal work comes in two basic types. First, the regular crunch situp, curls the shoulders towards the hips. The second, the reverse crunch, curls the hips towards the chest.

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Crunch Mistakes

A common mistake is putting your hands behind your head. This leads to pulling on your head that can cause neck problems. For six pack abs you need to know how to do the basic crunches and why it's voted in best exercise to get 6 pack abs.

Don't do cruches with high reps, Remember, to get the maximum intensity from every workout, you must focus on the contraction of the abdominal muscles during each repetition.

Choose the right exercise and change approximately every month so your body doesn’t adapt. If you're really serious about getting a flat sexy six pack abs, then its time to get Mike Geary's book Truth about Six Pack Abs. Here you can find the variety of Abs crunch workouts will help to tone your middle.

Crunch - Legs on Exercise Ball

Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back.

Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself. It's important to breathe during abdominal exercises.

Decline Crunch

Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your hands on each side of your head, over your heads.

Raise your body slowly while you contract your abs. Crunch up until your elbows are on either side of your thighs. Hold and flex your abs, then slowly lower your body back to the starting position. Don't lower your body all the way down the to bench.

Decline Oblique Crunch

Position yourself on a decline bench with your feet locked in. Cup your right hand over your right ear, and place your left hand on your thigh. Raise your upper body slowly while turning your torso to the left. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue crunching up until your right elbow touches your left knee. Lower your body slowly back down to the starting position. After completing one set on the right, switch to your left side.

Decline Reverse Crunch

Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold them there. Keep your knees and feet together.

Slowly contract your abs, focusing on bring your pelvis up and in towards your chest Let your abs do the work! Slowly lower your pelvis to the starting position, keeping constant tension on the abs. Don't arch your back inwards while you are at the down position!

Reverse Crunch

Exercise Ball Crunch

Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don't use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty.

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