Bodyweight Crunch Exercises

.....  Crunch 
Target: upper abdominals Work your abs to build a solid
six-pack with this classic midsection move.

          
Start position                                                   Movement
Rest your fingers on your temples and don’t pull            Contract your abs to lift your shoulders off the floor 
your neck, Hold your head off the floor, Bend your        Keep your lower back in contact with the floor and
knees at 90˚ and keep your feet flat on the floor           curl your chest towards your knees Pause at the 
                                                                                        top of the move to squeeze your abs, then lower                                                                                                         slowly to the start







.....  Reverse crunch
Target: lower abdominals Hit your easily neglected lower abs with this simple move.

                                  Start position                                                        Movement

 Keep your head and shoulders on the floor and                       Contract your abs, then curl your knees

 your arms by your sides,Your thighs should be                         towards your chest, keeping your knees

 vertical and your knees should be bent at 90˚                         bent at 90˚, Pause at the top,                                                                                                                                       then lower slowly to the start

.....  Oblique crunch
Target: obliques Work your side abs for a fuller

development of your abdominals.

   

       Start position                                                  Movement
        Lie on your side with one arm in front of you,                Use your side abs to crunch up sideways, 
        bending your knees for stability, Touch your                   pause at the top of the move and lower      
        fingers to your temples on the side you’re                      slowly to the start
        going to crunch