Photo: benwarren / Flickr

There is a lot that you can do to work your abdomen besides crunches. Sports like rowing, skiing, walking and running offer more than just aerobic activity, because they all work your core area to some degree. But if you’re wanting to zone in on your core for abdominal strength then consider doing abdominal crunches. We’ll show you how to go about doing two types of crunches including an easy version and a difficult version. We’ll also look at working the diagonal abdominals.

Beginners’ crunches

Firstly, place a mat in a warm space and put on some loose and comfortable clothes. Lie down with your knees bent and place your feet flat on the mat, while resting your arms at your temples. Position your back so that there is only a small space between your lower back and the mat. Focus on your stomach muscles as you breathe out and lift your head and neck off the floor at the same time. Slowly ease your body back to your starting position. Repeat this exercise 12 times to complete one set.

More advanced crunches

The more difficult version of the above exercise is to begin at the same starting position, only you’re to have your arms at your sides. Now raise your bent legs up and cross your feet at your ankles. Lift your buttocks and your head and neck off the mat and curl inwards. Slowly lower yourself down and repeat 12 times for a set.

Diagonal abdominals

The following exercise will work your waist’s side muscles as well as the muscles that run across your abdomen. Lie on your mat as you would for beginner’s crunches except for your arms, which should be stretched out on either side of you. Bend your right arm and try to point your elbow towards our left knee. While you aim towards your opposite knee, keep your right arm back instead of bringing your elbow forward. Slowly lower as you keep your left arm on the mat. Repeat this exercise 12 times and then do the same exercise on your other side.

Tags: exercise