How to Do Crunches – 2 Types of Six Pack Building Abs
July 2, 2009
Six packs! It is on everybody’s mind these days. Exercise programs and diets are recommended by almost everybody. Most of these claim to deliver the best possible results.
The basic idea is to work on the abdominal muscles and burn the fat around the area and train enough to develop muscles and tone them into a six packs. Here are some basic tips to get you started.
Regular crunch: This is a method of exercising the abdominal muscles. This is done by lying on your back on the floor with your hands to the side. Slowly bend you knees, so your feet are flat on the floor.
The next step is to cross your arms with each hand touching the opposite shoulder. Avoid putting your hands at the base of your head. This will strain the neck and back muscles.
Now start lifting the upper part of your body off the floor. Hold the position for 5 seconds. You will feel a tug at the abdominal muscles. At this point slowly lower yourself back to the starting position.
Do 8 – 10 repetitions of this at least 5 times a week to achieve the best results. The muscles at the waist and abdomen are targeted in this exercise. It is important to hold at the position for 5 seconds to train the muscles and get the best out of them.
Twisting crunch: This crunch targets the love handles at the side of the waist. It is a slightly complicated version of the crunch. Lie flat on the floor. The legs should then be lifted off the floor slightly.
The hands / fingers need to rest on the ears. With the legs in a raised position, bend a knee and bring it to your chest. At the same time, in a twisting motion, bring the opposite elbow to meet the knee.
This is achieved by lifting the upper body off the floor. Hold for a few seconds and return back to starting position. Repeat the same with the other knee and elbow.
You will feel a tug at the sides of your abdomen and chest
These 2 crunches performed regularly are found to be particularly effective in building a six pack abdomen.
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