How to Perform Effective Ab Crunches

There has been some controversy over ab crunches. Do they work or not? The answer to that is, "It depends". As I've been stressing throughout the site, you cannot tone your stomach and abs without an overall change in your diet and full body exercise.


And if you're trying to get a six pack, you need to get your body fat down to around 10% or less.You can't keep the weight you've gained in one area of your body and still expect to get a six pack. Your body doesn't work like that.


You also cannot eat anything you want and finish off with ab crunches to work off all the fat you consumed for the day. It doesn't work that way because you are adding muscle and fat to your middle at the same time which can cause your stomach area to grow even larger.
You've got to work on changing your eating habits (lots of protein and less fat) and then you'll find that the crunches will be more effective.


Also make sure that your ab crunches are done in small quantities of controlled movements with short rests in between.


While the exercises below will help tone your middle. If you're really serious about getting a solid six pack, then I'd highly recommend Mike Geary's book The Truth About Six Pack Abs.

It's thorough, provides pictures of the proper ab exercises, and even offers meal suggestions.







The Basic Crunch:

This exercise works the upper area of your stomach and abs.

1. Start out by lying on your back.

2. Place your hands crossed on your chest and lie flat on the floor with your knees bent. You should always bend your knees because it provides necessary support for your lower back.
Some people like to place their hands behind their head but this is not the ideal position because you can strain your neck. What happens is when you get tired you have a tendency to pull on your neck (rather than your abs) to complete the exercise.

3. Slowly raise yourself up using your abs while pressing your lower back to the floor. As you reach the top of the crunch slowly exhale. Then slowly lower your back down to the flow as you inhale.

4. Repeat this process 20 to 25 times and rest for about 90 seconds. Then perform 2-3 more sets of crunches with 90 second rests between each set and you're done for the day!

Remember, the key is not to do 500 crunches at a time. The reason is, after the first 20 or 30 reps, your body gets lethargic and you end up "cheating" and not getting the full effect of the exercise anyway.

Always do a small amount (20 to 25) controlled movements at a time. You should really feel your ab muscles working by the time you hit 20. If not, you're not working your stomach and abs the way you should. Remember to focus that movement right in your middle section.

If your neck feels more worked than your middle section, you're not doing the crunches properly.

The Reverse Crunch:

These exercises work the lower portion of your abdominals.

1. Start by lying on your back. Bend your knees slightly with your legs in the air and cross your ankles.

2. Place your arms on the floor along side you.

3. Rest your head on the floor while keeping your back straight.

4. Slowly raise your hips about 2 inches off the floor. Try to keep your hips steady without rolling then backwards.

5. Hold this position for about 2-3 seconds and really squeeze or crunch your abdominal muscles while keeping your head and shoulders on the floor.

6. Slowly lower your hips back to the floor and repeat the process.

Again, you should really feel your lower abs working after about 20 to 25 ab crunches.

Take a 90 second rest after your first rep and then do 2 to 3 more.

The Best Stomach Exercise

The best exercise for the stomach is one that may surprise you. It's not the traditional sit-up or ab crunch. It's not leg thrusts or trunk twists either.

So before you go out and buy the Gut Buster 5000, you should know that the best exercise you can do for your stomach won't cost you a thing.

All you need are your two feet because the best exercise that I'm talking about is none other than walking or jogging.

If you've found that your stomach is a little more flabbier than it used to be, it's likely there are other parts of your body that have unwanted weight attached. It's just that the stomach is often times the most noticeable.

Your body cannot just eliminate fat in one area. So if you are trying to crunch your way to a flatter stomach without exercising the rest of your body and reducing your fat intake, you'll never see results.

Start by doing cardio exercises to get that heart rate up and boost your metabolism. A good fast-paced walk or jog three times per week is a great way to accomplish this.

Experts say a good cardio workout can increase your metabolism by up to 24 hours!

A Quick Metabolism Exercise:

Below is a sample workout that can be done to help give your metabolism a quick boost so you can burn calories.

1) Perform 30 seconds of hard exercise like running in place.
2) Perform 60 seconds of moderate exercise (casual jog or brisk walk).
3) Repeat this process 5-10 times.
4) Cool down for 3-5 minutes.

Just Remember...

Along with a healthy diet, walking and/or jogging is one of the best stomach exercises you can perform because it raises your metabolism enough to burn excess calories all over your body.

Total body fitness, not just spot toning one area, is the key to a flat stomach. Why not kick start your fitness routine with a nice, fast-paced walk at least 3 times per week? It really is the best exercise, and your stomach will thank you. :)

Tips & Exercises for a Flat Stomach

It has been defined as one of the most problematic areas on a person's body...the stomach - and it seems everyone is obsessed with flattening it.

Unfortunately many people think they can eat whatever they want and get a flat stomach by performing 250 crunches per day to burn off the extra fat and calories. That's probably the biggest myth around.

Not only will you find information on some of the best stomach exercises, but you'll also learn how to keep your tummy flatter by eating the right kinds of foods and learning how your body works.