Many people, whenever they train abs, go straight for the popular and straightforward crunch, but there are so many other core exercises you could add to your routine. These 22 crunch variations for abs are only a start.
These exercises can have a bigger impact on the number of calories you burn, impact bigger muscle groups, and strengthen your core (more on this later).
While these crunch variations might not give you a six-pack – especially if your diet is not on point – they can add great value to your training, especially when used correctly.
Feel good, have fun, and shake up your training with these 22 crunch variations for abs.
22 Crunch Variations for Abs
- Heels Up Crunches
- Butterfly Crunches
- Oblique Crunches
- Lower Body Crunch
- Bicycles
- Leg Lowers
- Leg Wipers
- Cherry Bombs
- Super Crunches
- Banana Twists
- Snow Angels
- Banana Splits
- Oblique V-Ups
- V-Ups
- Alternating V-Ups
- Full Body Crunch
- Russian Twists
- Butterfly Sit Ups
- TFW Sit Ups
- Full Sit Up Variation #1
- Full Sit Up Variation #2
- Sprinter Sit Ups
Watch all crunch variations for abs demoed:
Want to use more than your bodyweight to train your abs? Why not try these 25 Unusual Kettlebell Abs Exercises.
Abs muscles and the core
The core stabilises and controls much of your movement. It is the base for almost all the functional movements you will ever perform. It allows you to:
- Stabilise movement
- Transfer and control force throughout your body
- Protect your spine
- Support your other limbs
The core is the group of interlinked muscles that make up the trunk of your body and keep your spine in place. These deeper Muscles include your transverse abdominals, multifidus, diaphragm, pelvic floor and internal abdominal obliques.
How to get a six pack
On a purely aesthetic level, a six-pack is a combination of good nutrition and well-developed rectus abdominis muscles. These are exterior muscles, visible once a person’s body fat percentage becomes low enough.
It is fully possible to have a well developed 6 pack yet still have a weak core.
After you’ve lowered your body fat, you want to focus not only on the obvious rectus abdominus muscle but also know that you can hit the upper abs, the lower abs, and should also target the oblique muscles for a well-rounded look.
Read more: Best 3 Science Based Exercises for Six Pack Abs (Upper vs Lower Abs)
image sources
- Home-core-workouts: Courtesy of CrossFit Inc.
