Crunches to Lose Belly Fat
- 8 years ago
It's crunch time. his is a great way to strengthen your upper and lower abs. I like this a lot as it takes the pressure off your lower back. But it's always best to do fun variations to gain results, 100 crunches before and after my workouts.
Today's ab circuit !
.
• 30 crunches (hold for 1 sec, down for 4)
• 25 Medicine Ball Twists (L+R= 1); 10 lb ball, feet up. You can modify this with a lower weight and/or with your feet down
• 20 Seated Knee Tucks
• 10 Reverse Crunches w/ Leg Lifts
Note: first time doing crunches on the ball instead of on the floor. Any tips would be appreciated!
Alternating crunches 4 sets with 20 reps on each side
Switching up your typical crunch routine helps to work all of your abs and not just one part!
Full body work out and here are a few of the muscles they work; Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors. 5 sets of 30-60 seconds, 20 second rest in between.
A little abdominal work never her "nobody"!?? Feel the burn! 4 sets of 30 each
DECLINE CRUNCH muscles worked: abdominals
Lay on a decline bench, with feet/legs secure. You have the option of putting your hands behind your head, or straight up above you (like the video). While pushing down the small of your back, raise your shoulder blades just a few inches on the bench. These should be very controlled movements, don't cheap yourself by using momentum ?? contract your abs then lower back down.
Ab variations with a stability ball? Yes. I love mixing it up with my core. Give these pikes, reverse crunches, and passes a shot. ????if it's your first time planking up onto one of these balls go easy on yourself!
Tips: Adding some bungee resistance to your crunch is a great way to build core strength.
Sunday workout with some kneeling abs crunches with rope. Going to do some groceries for the week! Enjoy your day, I see you soon :)
Today's ab circuit !
.
• 30 crunches (hold for 1 sec, down for 4)
• 25 Medicine Ball Twists (L+R= 1); 10 lb ball, feet up. You can modify this with a lower weight and/or with your feet down
• 20 Seated Knee Tucks
• 10 Reverse Crunches w/ Leg Lifts
Note: first time doing crunches on the ball instead of on the floor. Any tips would be appreciated!
Alternating crunches 4 sets with 20 reps on each side
Switching up your typical crunch routine helps to work all of your abs and not just one part!
Full body work out and here are a few of the muscles they work; Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors. 5 sets of 30-60 seconds, 20 second rest in between.
A little abdominal work never her "nobody"!?? Feel the burn! 4 sets of 30 each
DECLINE CRUNCH muscles worked: abdominals
Lay on a decline bench, with feet/legs secure. You have the option of putting your hands behind your head, or straight up above you (like the video). While pushing down the small of your back, raise your shoulder blades just a few inches on the bench. These should be very controlled movements, don't cheap yourself by using momentum ?? contract your abs then lower back down.
Ab variations with a stability ball? Yes. I love mixing it up with my core. Give these pikes, reverse crunches, and passes a shot. ????if it's your first time planking up onto one of these balls go easy on yourself!
Tips: Adding some bungee resistance to your crunch is a great way to build core strength.
Sunday workout with some kneeling abs crunches with rope. Going to do some groceries for the week! Enjoy your day, I see you soon :)