Keep your feet straight out in front of you (a). How to: Lie flat on the floor with your arms by your head and your hands reaching for the wall behind you. If your hands can’t meet your legs, keep your feet flat on the floor and bend your knees as you lift your hands to your feet. Did we mention it helps stretch your hamstrings, too? (We’re looking at you, runners!). In addition to strengthening your core like crazy, this challenging move will help elongate your body. RELATED: 5 Stability Ball Exercises For a Crazy Strong Core Return to starting position and repeat on the opposite side. At the same time, lower your arms at your sides, bringing them by your waist (c). Engage your core to lift your right knee to hip height. ![]() Bring your arms up with your hands reaching for the ceiling and your palms facing each other (b). How to: Stand tall with your feet hip-width apart (a). But they’re also ideal for an active recovery mid-HIIT workout when you transition from one set to the next, or when you want to slow down your heart rate as you switch from cardio to strength training. Standing crunches are great as part of a dynamic warm-up because they activate the muscles in your abs, arms and legs while getting your heart rate up. RELATED: Hate Crunches? 6 Better Core Exercises for Beginners Now switch opposite sides with the same motion, engaging your core muscles the whole time (c). Lift your right knee to about a 90-degree angle to the floor as you bring your left elbow to meet it. Lift your head with your hands in a 45-degree angle to the floor and bend your knees in front of you with just your heels touching the mat (toes pointed up) (b). How to: Lay flat on your back on an exercise mat and place your hands behind your ears on your head, keeping your arms in a straight line (a). Your upper body will also benefit from a fuller range of motion as you move from one side to the other. ![]() ![]() If you have trouble keeping your legs lifted during a bicycle crunch, this modified version helps ease discomfort on your lower back and keeps your neck supported - all while toning your obliques. RELATED: 5 Standing Ab Exercises for People Who Hate Crunches 5 Crunch Variations to Sculpt Your Abs As Daily Burn 365 trainer Justin Rubin says, “Crunches work your obliques, your sides, your lower abs, your upper abs. So to help you kick up your core game, we rounded up these killer crunch variations, guaranteed to tighten and tone your midsection. But the basic move can become, well, routine. From runners to yogis to CrossFit buffs, athletes favor this simple, no-equipment move to strengthen the abdominals, obliques and hips. When it comes to the ultimate ab exercises, crunches top the list. For a new, 30-minute workout every day, head to /365. These moves come to you from four of our top Daily Burn 365 trainers.
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