So let me introduce you to the study that examined the effectiveness of the crunch and other abs and core exercises.
Study
A study sponsored by the America Council on Exercise. What they found is some crunch exercise variations are even more effective than the basic crunch and other reputable and most commonly practiced abdominal exercises.
By the way, these rankings are achieved only when the exercises are done correctly, meaning when you know how to do crunches the right way! Many of exercises' ineffectiveness often comes from exercises being done incorrectly.
In fact, when done wrong, it's incredibly dangerous as it can make you prone to many injuries.
But not to worry, we'll cover the correct crunch form very shortly, so you can learn. If you suspect you've been doing crunches wrong, this is the time!
So, before we get to the crunch variations proven more effective than plank, let’s master the proper classic crunch form.
How to Do a Crunch
Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers across together. Hold your elbows out to the sides but rounded slightly in.
Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward to tighten your abs.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a count of 1 to 2 at the top of the movement and then slowly lower yourself back down. Repeat for 12-15 repetitions.
This is how you perform the basic crunch.
The most common crunch mistake I see around is pulling up from your neck.
This is a sure way to pull your neck muscles and not target your abs. The key and effectiveness of ab crunches come from using your abs. Neck and hands should be treated just as support, nothing more.
If you feel pretty good about your crunches, you are ready for the crunch variations. They are all fun and perfect for mixing and spicing up your abs workout routine.
But some are quite challenging. So be sure to pace yourself, and take one crunch at a time, if needed.
Now here is a list of 23 crunch variations (#1 is basic crunch) to rev up your crunch.
None of these abs exercises uses any fitness equipment except for a dumbbell and a stability ball. You can do them in your living room, home studio, gym or even outdoor.
Challenge your core with 23 fresh core exercises that will help you feel more confident and work more than your upper abs alone.
2. Bicycle crunch
The Bicycle Crunch earned the top place in the best ab exercise list by ACE.
In the research done at San Diego State University, sponsored by the American Council on Exercise (ACE), they examined 13 popular ab exercises effectiveness in an effort to determine what move results in the highest the rectus abdominus (six-pack abs) muscle stimulation.
In case you are wondering, it was Electromyography (EMG) that was employed to measure the muscle stimulation levels.
In addition to the abs middle muscles, rectus abdominus, this crunch is excellent for hitting the side of your abs, most known as love handles.
You can see the ACE study's full comparison chart here: The best Abs exercises comparison.
How to Do it:
Lie flat on your back on the floor with your lower back pressed to the ground and contract and engage your abs muscles by pulling your navel in. Place your fingers behind your heads, gently holding your neck and head.
Bring your knees in towards your chest and lift your shoulder blades off the ground. Be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving, not just your elbows.
Go through a bicycle pedal motion, slowly at first. Alternately touching your elbows to the opposite knees as you twist back and forth. Continue until you complete 10 to 12 reps per side.
Breath evenly throughout the exercise.