slide 1: Puregemco Fitness for the Day: Crunching Your Core Muscles with Crunches
slide 2: The Best Variations
of Crunch Routines Are you excited in knowing the
different variations you can try at
home There are so many crunch
routines which can help you effectively
lower your body fat percentage. After
following one or two of these routines
and conversely being truly dedicated
with your nutritional diet you can soon
say goodbye to your belly fat – then
say hello to strong chiseled six-packed
abs
slide 3: Basic Crunch Before you master the leveled-up crunch routines
you have to work out first with the basic crunch.
Simply start by lying on your back with your face
up. Bend your knees while ensuring that your feet
are hip-width apart and flat against the floor.
Lightly place your hands behind your head or your
neck. Make sure that you don’t lace your fingers
across together but position your thumbs behind
your ears. Hold your elbows out slightly tilt your
chin and then gently tighten your abdominals
inward. Curl up your shoulders so your head and
neck are lifted off the floor. Hold the form for at
least a count or two and then slowly lower back to
the initial position. Repeat the process for 12 to 15
crunch count.
slide 4: Bicycle Crunch Start the same way you did with Basic
Crunch. Once you’ve securely pressed
your back to the floor engage your abs
muscles by pulling or contracting your
navel. Put your hands behind your head or
neck and then bring your knees towards
your chest. While doing this your
shoulders must be lifted off the floor but
be careful not to strain or injure your neck.
Slowly straighten your left leg out in a
45-degree angle and simultaneously turn
your upper body in the opposite direction
which is the right side.
slide 5: Oblique V-Crunch Begin by lying on your side either left or
right. Let’s says you’ll be on your right side
wherein you have to place your left hand
behind your head while balancing the weight
of your body on your right hand against the
floor. Gently raise your legs off the floor but
make sure that it is in a straight form. Press
down into your right hand as you bring your
torso towards the direction of your raised
legs – creating a V shape with your body and
legs. Then lower yourself back to the initial
position which counts as one rep. Perform
the same process for a few more reps as
many as you feel like it.
slide 6: Reverse Crunch This variation of crunch routine strengthens
not just your abs but also your lower abs
and obliques. Begin by lying flat on you back
and then slowly contract your abs region
while lifting your legs in the air. Bend your
knees and place your weight on your hands
beside you. Without creating a momentum
use the strength of your lower abs to slowly
curl your hips off the floor and direct it
towards your chest. Hold the position for a
count or two and lower yourself back to the
initial position which is equivalent to one rep.
You can repeat the routine for about 12 up to
15 repetitions.
slide 7: Crunch Clap The same as the other crunch routines
start by lying face-up with your knees
bent. Slowly curl your shoulders
towards the direction of your pelvis.
Then as you crunch your torso raise
one leg while bringing your arms
together to clap underneath that raised
leg. Repeat the same to your other leg
and then return to the starting position
which count as one rep. Perform the
crunch routine alternately for about 10
to 12 reps.
slide 8: Crunch Frog It primarily targets your abs regions
core hip flexors and basically your
stomach pouch. Simply begin the
routine by sitting in a V-like position.
Your arms are extended by your side
while your upper torso creates a
45-degree angle. Make sure that your
legs remain off the floor and then
slowly pull your knees towards the
direction of your chest.
slide 9: Puregemco Fitness for the Day: Crunching Your Core Muscles with Crunches