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When it comes getting six pack abs you have to do more than just one type of crunches. The abdominal muscles make up one of the largest muscle regions in the body. As with other larger body muscles you must do multiple exercises that target the abdominal muscles in order to build them. You may see some results by doing the standard one type of crunches workout, but when it comes to building washboard abs it is paramount to do multiple forms of crunches in order to build the stabilizers muscles of the abdomen. The stabilizer muscles comprise the group of over 50 small to tiny muscles that make up the abdominal muscles which can not be see from the outside of the body. When these are built as well as the larger visible group of abdominal muscles amazing results are achieved. Below is a list and description of the 7 best crunches to obtaining truth about six pack abs.
1. Reverse Crunches
Reverse crunches target the rectus abdominus and are one of the best crunches you can do for building six pack abs. To do a reverse crunch start by laying with back flat on the floor. Bend you knees with you feet flat on the ground and your palms on the floor behind your head. Bring your knees towards your chest in a 90 degree angle with your feet together.
2. Traditional Crunches
This is the exercise that everyone does. While these should not be the only type of crunch incorporated into your ab routine, they are still wickedly effective at helping to build a chiseled six pack. To do a traditional crunch lie down flat on your back on a gym mat. As you perform the crunch simply bring your knees towards your head and your head towards your knees at the same time.
3. Vertical Leg Crunches
Vertical leg crunches are the best crunches for targeting all of the stabilizer muscles of the abdomen. To do a vertical leg crunch lie down with your back flat on the floor and raise your legs straight in the air with the soles of your feet pointing towards the sky. Keep your lower body oriented exactly the same and proceed to perform the crunching motion.
4. Long Arm Crunches
Long arm crunches target the rectus abdominus as well as stabilizer muscles on the sides of the abdomen. These work by shocking the body via elongation of the crunch motion. To do a long arm crunch start by lying flat on your back with your arms extended behind your head. Clasp your hands and touch your elbows to your ears on each side. Proceed to perform the crunch exercise and be sure that your shoulder blades come off the floor.
5. Exercise Ball Crunches
Exercise ball crunches target the inner portion of the rectus abdominus and most of the larger abdominal muscles. To do a exercise ball crunch lie down at a angle on an exercise ball and bend your back as far as you can to conform to the shape of the circular exercise ball. Proceed through the crunching motion and be sure that you widen the range of motion as much as possible.
6. Decline Reverse Crunches
These crunches target the lower abs and must be performed using a special type of declined back rest bench. These can commonly be found at about all local gyms. If you have a adjustable bench at your house you can set it up the same way you would to do decline bench press. However, with this you just do a crunch from this declined position.
7. Alternating Crunches
Alternating crunches are effective at working all regions of the abdominal muscles including both the larger more visible muscles and the smaller stabilizer muscles. To do alternating crunches start off just like you are going to do a traditional crunch. However, when you bring bring your upper body towards your knees angle it to the left one time and the right the next time in an alternating fashion. At the same time bring one of your knees to the opposite side of your body. These are some of the best crunches you can do for serious results and muscle shock.