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20130114110207-6_types_of_crunches

Guide posted by Arnaud M in 100 crunches a day for 2 weeks

6 types of crunches

 Regular Crunches:

  1. Bend your knees and keep your feet flat on the floor
  2. Cross your arms in front of your chest
  3. Curl your back to lift your upper body part (your feet have to remain flat at any time).
  4. Get back slowly to your initial position
  5. Do not rush to perform your second crunch

    Reverse Crunches:

    1. Lie on the floor and place hands behind the head.
    2. Bring your knees in towards the chest until they form a 90 degrees angle with the floor
    3. Pull your legs towards your chest 
    4. Crunch your abs to raise your shoulders off the floor

    Crunch twist:

    1. Bend your knees and keep your feet flat on the floor.
    2. Place your hands behind your head
    3. Bring your elbow to your opposite knee when you come in for the crunch (it is important to not bend your head toward your chest during the exercise)
    4. Get back slowly to your initial position
    5. Alternate between left and right twists

    Bicycle Crunch

    1. Lie on your back and while holding something (legs of a bed, chair, table, …) in order to keep your back against the floor
    2. Lift up one of your leg and bend it toward your stomach
    3. Replace this leg parallel to the floor while doing the same movement with the other one (bicycle-like motion)
    4. One rep of the bicycle crunch is counted when left and right legs have both come up to your stomach.

      Vertical leg Crunch

      1. Cross your ankles and lift your legs up (upright position)
      2. Place your hands behind your head and lift your shoulder blades off the floor.
      3. Perform short upward movements

        Long arm Crunch

        1. Lie on your back and hold your arms out above your head
        2. Curl your back to lift your upper body part (your feet have to remain flat at any time).
        3. Get back slowly to your initial position and repeat
        4. Fast upward phase and slow downward phase will work the abs best for this crunch
        5. Your arms have to remain straight at any time
        20130114110207-6_types_of_crunches 20130114111844-bicycle_crunch_2 20130114111846-long_arm_crunch_3 20130114111848-regular_crunch_2 20130114111849-reverse_crunch_1 20130114111850-reverse_crunch_3 20130114111852-vertical_crunch_1 20130114111853-vertical_crunch_2 20130114111855-twist_crunch_2

        Responses (16)

        Really useful, thanks @arn

        Steve R responded Comment

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        Really useful, thanks. Although it would appear that I've not done any of the crunches that I said I had i.e. what I thought were bicycle crunches were actually crunch twists etc. But I've done something. Might have to re-do this challenge now that I actually know what a crunch should look like!

        Emma M responded Comment

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        Amanda B responded Comment

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        wow! really helpful. I think i'm gonna switch to bicycle crunches

        Aaditi K responded Comment

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        Thanks, think I'll do a week of each!!!!

        Lesley B responded Comment

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        Enyhs F responded Comment

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        after a caesar I started crunches I do 300 crunches now at least 4 x a week product flat tight tummy that helps my running

        Shirwa H responded Comment

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        you have any actual pics about these crunches you posted...?

        Dread L responded Comment

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        Just done my 1st lot- of all 6-Vertical crunches i think were the hardest-140 done in all - lets see if i can get rid of my wobbly belly in 2 weeks time

        Melanie N responded Comment

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        Very helpful,thank you so much:) Just did the 100 and used a little of each abb exersice Feel great!

        G*d speed

        Christine O responded Comment

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        Brilliant! Reminded me of some I'd forgotten!

        Rebecca T responded Comment

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        Oh wow!  this is great!  thanks so much for the instructions on proper crunches.  Im starting now! 

        Anna J responded Comment

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        I'm loving this challenge! - Week 1 = DONE!

        Rebecca T responded Comment

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        Love this!........Guide was really helpful, thank you. :)

        Gordana M responded Comment

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        WOW first day and it hurts :)  gotta lose a lot of weight :)

        Hadeel M responded Comment

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        So much thanks for this. It's awesome to learn different crunches.

        Hosein G responded Comment

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